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Components

Front squats

Metcon

Metcon

Settings

Workout

Monday

Strength

Front squats (5@60%, 4@70%, 3@80% 3x)

Pause Front Squats require a 2ct pause at the bottom of the squat.

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 Push Press 30/20
90 Single Unders
10 KB DL 70/55

Metcon (Time)

SPORT
3 Rounds
500m Row
8 HSPU
30 Double Unders
10 Deadlift 155/115

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

Whiteboard:

Monday, November 23, 2020

Male Clients

1

Grif
Hiatt

WOD 5:30am

3 x 3 @ 205 lbs

2

Chris
Davis

WOD: 5:00 PM

3 x 3 @ 195 lbs

2

Rafael
Acosta

WOD: 5:00 PM

3 x 3 @ 195 lbs

3

Greg
Gosper

WOD 5:30am

3 x 3 @ 135 lbs

4

Brandon
Walters

WOD 5:30am

2 x 3 @ 205 lbs

4

Jeremiah
Thorne

WOD 5:30am

2 x 3 @ 205 lbs

4

Ben
Skinner

WOD 5:30am

1 x 3 @ 205 lbs

4

Travis
Sibley

WOD 5:30am

1 x 3 @ 205 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

3 x 3 @ 130 lbs

2

Courtney
Davis

WOD: 5:00 PM

3 x 3 @ 125 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 3 @ 105 lbs

4

Alva
Lopez

WOD: 8:45 AM

3 x 3 @ 100 lbs

5

Emma
Lopez

WOD: 5:00 PM

3 x 3 @ 85 lbs

6

Maya
Lopez

WOD: 5:00 PM

3 x 3 @ 75 lbs

6

Melanie
Bloomfield

WOD 5:30am

3 x 3 @ 75 lbs

7

Cara
Eells

WOD: 6:45 AM

3 x 3 @ 60 lbs