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Components

Deadlift

Metcon

Settings

Workout

TGIF

Strength

Deadlift (10x1)

Deadlift

EMOM x 10 Mins

1 Deadlift at 85-90% for the entire EMOM. this should be an increase from last deadlift emom of 10x2. If you havent been able to make the deadlift emoms than use 80-85%

Metcon (Time)

For TIme:
150 Cals
* EMOM - 15/10 Pushups
-8/5 Slam Balls

* alternate the minutes between the pushups and slam balls

Accessory work

60 Pistols for time.

This is also a great time to focus on scaling or practicing pistols and various progressions.

Change the rep scheme however but practice pistols for 10 mins

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, November 19, 2021

Male Clients

1

Mark
Smith

AM WOD 5:30

10 x 1 @ 505 lbs

2

Eric
Glarborg

AM WOD 5:30

10 x 1 @ 405 lbs

2

Michael
Simpson

PM WOD 4:45

10 x 1 @ 405 lbs

3

Ross
Dailey

WOD: 6:30 AM

10 x 1 @ 385 lbs

All sets

4

Jason
Hoy

WOD: 6:30 AM

10 x 1 @ 325 lbs

5

Scott
Brooks

AM WOD 5:30

10 x 1 @ 315 lbs

3@295; 7@315

6

Zach
Smith’

AM WOD 5:30

10 x 1 @ 305 lbs

All sets

7

Tom
Neale

WOD: 6:30 AM

10 x 1 @ 275 lbs

Built up to last rep of 275lb

8

Michael
Keller

AM WOD 5:30

10 x 1 @ 255 lbs

9

Marshall
Mortley

AM WOD 5:30

10 x 1 @ 235 lbs

5x235, 2x250, 3x185. #donoharm

Female Clients

1

Crystal
Himeur

PM WOD 4:45

10 x 1 @ 240 lbs

Built from 225

2

Kelsey
Vigil

AM WOD 5:30

10 x 1 @ 235 lbs

3

Jasmyn
Barros

PM WOD 4:45

10 x 1 @ 200 lbs

4

Gloria
Lopez

PM WOD 3:30

10 x 1 @ 175 lbs

4

Rachel
Furnari

WOD: 6:30 AM

10 x 1 @ 175 lbs

1-4 165#, 5-10 175#

5

KRISTIAN
FAZIO

AM WOD 5:30

10 x 1 @ 170 lbs

Built up

6

Sarah
Lujan

PM WOD 4:45

10 x 1 @ 165 lbs

7

Kristina
Metge

AM WOD 5:30

10 x 1 @ 155 lbs

Focus on pushing feet thru floor.

8

Heidi
Dailey

PM WOD 3:30

10 x 1 @ 115 lbs