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Components

Metcon

Sumo Deadlift

Settings

Workout

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WOD

Score rounds completed. Max = 20

Metcon (AMRAP - Rounds)

Emom x 20

Min1: 15/12 row or 12/10 bike
Min2: 16 Alt. DB Snatch 50/35
Min3: 15/12 row or 12/10 bike

Min4: Sumo Deadlift (5x4 climbing)

Sumo Deadlift

Accessory work

12-10-8, not for time
Glute ham raise
Alternating DB front raise
Barbell hip thrusts

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

Whiteboard:

Tuesday, December 08, 2020

Clients:

Clients

1

Adam
Motycka

6:15 PM WOD

20 Rounds

1

Lebanese
Hercules

6 AM WOD

20 Rounds

1

Mike
Staten

6 AM WOD

20 Rounds

1

Nikki
Barbell

12PM WOD

20 Rounds

row

1

Steph
Staten

6 AM WOD

20 Rounds

1

Zachary
Knapp

12PM WOD

20 Rounds

Bike

2

Halie
Donuts

5PM WOD

19 Rounds

bike; took a minute off on the deadlift, back got spicy

3

Nicole
Dailey

12PM WOD

11 Rounds

Bike

4

Ashleigh
Smith

5PM WOD

5 Rounds

Scaled reps last 15

5

Alison
McShane

12PM WOD

20 Rounds

5

Erin
Konopacke

6:15 PM WOD

20 Rounds

30lb db, bike

5

Holly
McFadden

6 AM WOD

20 Rounds

Row 10 cal, 20# DB

5

Karason
Gladney

5PM WOD

20 Rounds

15# db

5

Lexi
Ford

12PM WOD

20 Rounds

5

Stacey
Ice

6 AM WOD

20 Rounds

bike 10 cals, 25# DB