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Components

Sumo Deadlift

Bruno

Settings

Workout

Wednesday 3/23/22 WOD

Warm-up

What you need:
Barbell

-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coach's Choice

Strength

Sumo Deadlift (5x3)

Sumo Deadlift

-Reset each rep
-Building
(Record heaviest weight)

Alternate Options:
-DB/KB/Odd object sumo RDL

Metcon

Bruno (Time)

3,6,9,12,15:
Burpee over bar
Pull up
Deadlift (225/155)

Ex.
3 Burpee over bar
3 Pull up
3 Deadlift

6 Burpee over bar
6 Pull up
6 Deadlift

9 Burpee over bar
9 Pull up
9 Deadlift

(15 min Cap)

Alternate Options:
Burpees over the bar?
-Up/Downs
Pullup?
-Inverted row
-BB/KB/Odd object row
Deadlift?
-KB/DB/Odd object RDL

Cool Down

*Coach's Choice

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

Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Mike
Collette

6:00 AM (Indoor)

1 x 3 @ 455 lbs

2

Zachary
Taylor

9:00 AM (Indoor)

1 x 3 @ 365 lbs

3

Michael
Cuthbert

7:00 AM (Indoor)

1 x 3 @ 345 lbs

3

Mohiuddin
Ahmed

4:00 PM (Indoor)

1 x 3 @ 345 lbs

4

Nate
Oram

6:00 AM (Indoor)

1 x 3 @ 310 lbs

5

Christopher
Lacasse

9:00 AM (Indoor)

1 x 3 @ 305 lbs

6

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 3 @ 300 lbs

7

Bruno
Graziani

5:00 AM (Indoor)

1 x 3 @ 295 lbs

7

Mark
DiRienzo

4:00 PM (Indoor)

1 x 3 @ 295 lbs

8

Dan
McCarthy

5:30 PM (Indoor)

2 x 3 @ 275 lbs

8

Mark
Hardin

7:00 AM (Indoor)

1 x 3 @ 275 lbs

8

Tim
Furbush

9:00 AM (Virtual)

1 x 3 @ 275 lbs

9

Rui
Xu

5:30 PM (Indoor)

1 x 3 @ 270 lbs

10

Salvatore
Mazza

9:00 AM (Indoor)

1 x 3 @ 255 lbs

11

Graham
Pettengill

7:00 AM (Indoor)

1 x 3 @ 236 lbs

12

KEITH
DEJESUS

4:00 PM (Indoor)

1 x 3 @ 235 lbs

13

Carl
Donadio

7:00 AM (Indoor)

1 x 3 @ 225 lbs

14

Todd
Kinsman

7:00 AM (Indoor)

1 x 3 @ 205 lbs

15

Carolina
Lucchese

9:00 AM (Indoor)

1 x 3 @ 150 lbs

Female Clients

1

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 3 @ 300 lbs

2

Gina
Richard

5:00 AM (Indoor)

1 x 3 @ 245 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 3 @ 245 lbs

3

Nicole
Croteau

9:00 AM (Virtual)

1 x 3 @ 235 lbs

4

Simony
Cardoso

4:00 PM (Indoor)

1 x 3 @ 220 lbs

5

Helene
Desjardins

6:00 AM (Indoor)

1 x 3 @ 215 lbs

5

Marissa
Papazian

9:00 AM (Indoor)

1 x 3 @ 215 lbs

5

Peg
Kinsman

7:00 AM (Indoor)

1 x 3 @ 215 lbs

125/145/175/195/215

6

Liz
Nasser

6:00 AM (Indoor)

1 x 3 @ 210 lbs

6

Traci
Lake

6:00 AM (Indoor)

1 x 3 @ 210 lbs

7

Hanah
Conlan

6:00 AM (Indoor)

1 x 3 @ 185 lbs

8

Amy
Costello

5:00 AM (Indoor)

1 x 3 @ 175 lbs

8

Marybeth
Costello

5:30 PM (Indoor)

1 x 3 @ 175 lbs

8

Sandy
Brock

5:30 PM (Indoor)

1 x 3 @ 175 lbs

8

Victoria
Tuite

5:30 PM (Indoor)

1 x 3 @ 175 lbs

9

Diana
Gikunju

5:30 PM (Indoor)

1 x 3 @ 155 lbs

10

Beth
varner

4:00 PM (Indoor)

1 x 3 @ 140 lbs

11

Anne
Leahy

6:00 AM (Indoor)

1 x 3 @ 135 lbs

11

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 3 @ 135 lbs

12

Qin
Sun

7:00 AM (Indoor)

5 x 3 @ 115 lbs

13

Cheryl
Kaplan

6:00 AM (Indoor)

2 x 3 @ 105 lbs

13

Karen
Burton

7:00 AM (Virtual)

1 x 3 @ 105 lbs