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Components

Deadlift

Pullup/Dip Bravo

Metcon

Settings

Workout

Wednesday

Strength

Deadlift (3x1)

Deadlift

Every 2 Mins

set 1) 5@ 75%
set 2) 3@ 85%
set 3) 1+@ 95%

*remember these % are based off training max, which is 90% of true 1rm.

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins

Metcon (Time)

"The Inferno"
For Time:

100 DU
35 Air Squats
30 Deadlifts 165/115
75 DU
35 Air Squats
20 Deadlifts 185/135
50 DU
35 Air Squats
10 Deadlifts 225/165

12 Min Cap

* Scale DU to half reps
or * Double Single Unders

Accessory work

For Time:

100 Banded russian KBS as heavy as possible

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

Whiteboard:

Wednesday, December 15, 2021

Male Clients

1

Stephen
Johnston

PM WOD 4:45

3 x 5 @ 415 lbs

5 reps

2

Eric
Glarborg

PM WOD 4:45

3 x 3 @ 405 lbs

315/365/405X3

3

Zach
Smith’

AM WOD 5:30

3 x 1 @ 325 lbs

245x5, 295x3, 325x3

4

Scott
Brooks

AM WOD 5:30

3 x 3 @ 320 lbs

5@255, 3@285, 3@320

5

Jason
Hoy

WOD: 6:30 AM

3 x 1 @ 315 lbs

255,285,315x2

6

Michael
Keller

AM WOD 11:30

3 x 1 @ 275 lbs

225/255/275x3

7

Marshall
Mortley

AM WOD 5:30

3 x 1 @ 265 lbs

205, 235, 265x4

8

Ryan
Katona

PM WOD 6:00

3 x 5 @ 255 lbs

5 at 255

9

Aaron
Brundage

AM WOD 5:30

3 x 1 @ 235 lbs

10

Ed
Furnari

AM WOD 5:30

3 x 1 @ 215 lbs

11

Tom
Neale

WOD: 6:30 AM

1 x 3 @ 260 lbs

205, 233, 260

Female Clients

1

Kelsey
Vigil

WOD: 6:30 AM

3 x 1 @ 235 lbs

2

Robin
Molina

PM WOD 4:45

3 x 1 @ 220 lbs

3

Rachel
Furnari

WOD: 6:30 AM

3 x 1 @ 185 lbs

140/160/185 2 last set

4

Alicia
Ciccone

AM WOD 5:30

3 x 3 @ 175 lbs

5x135, 3x 155

5

Kristina
Metge

AM WOD 5:30

3 x 1 @ 155 lbs

120, 135, 155

6

Jann
Kindel

WOD: 6:30 AM

3 x 1 @ 140 lbs

7

Sara
Millspaugh

WOD: 6:30 AM

1 x 4 @ 185 lbs

7

Sarah
Lujan

PM WOD 6:00

1 x 1 @ 185 lbs

145*5,165*3,185*1