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Components

Sumo Deadlift

Stump the Trump

Settings

Workout

04/06/2016 WOD

walk the dog
active hamstring
spiderman complex
lateral lunge w/ shoulder flexion

2 Rounds of:
10 band pull aparts
10 KBS
10 mini band walks
15 DUs

Sumo Deadlift (3 x 5 building)

Sumo Deadlift

Stump the Trump (Time)

3 RFT
60 DUs
50 KBS (53/35lb) (70/44lb Rx+)
40 Sit ups (20 toe to bar Rx+)

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

Whiteboard:

Wednesday, April 06, 2016

Male Clients

1

Chris
Ballesteros

5:30 PM

1 x 5 @ 455 lbs

1

Peter
Trettel

4:30 PM

1 x 5 @ 455 lbs

2

G-Man
St. Onge

5:00 AM

1 x 5 @ 405 lbs

3

Chris
Derwin

5:30 PM

1 x 5 @ 335 lbs

3

Keivan
Russo

5:30 PM

1 x 5 @ 335 lbs

3

Sean
Slater

5:30 PM

1 x 5 @ 335 lbs

4

Nick
Capman

4:30 PM

1 x 5 @ 330 lbs

5

Matthew
Lape

5:00 AM

1 x 5 @ 325 lbs

6

Brendan
Sheehan

6:00 AM

1 x 5 @ 315 lbs

225/275/315

6

Dan
Congel

4:30 PM

1 x 5 @ 315 lbs

6

Syam
Buradagunta

5:30 PM

1 x 5 @ 315 lbs

7

Bill
Arneth

7:00 AM

1 x 5 @ 305 lbs

225,275

7

Bill
Cooper

7:00 AM

1 x 5 @ 305 lbs

225,275,305

7

Brent
French

5:00 AM

1 x 5 @ 305 lbs

7

Todd
Kinsman

5:00 AM

1 x 5 @ 305 lbs

8

Hardik
Kohli

5:30 PM

1 x 5 @ 300 lbs

Finally, in 300 range

8

Kevin Cruz
l

5:00 AM

1 x 5 @ 300 lbs

225 275 300

9

Peter
Allain

7:00 AM

1 x 5 @ 295 lbs

225, 275 & 295

9

Sabino
Lagattolla

4:30 PM

1 x 5 @ 295 lbs

10

Dennis
Connelly

5:00 AM

1 x 5 @ 275 lbs

1x3 at 300

11

Ken
Lysik

4:30 PM

1 x 5 @ 265 lbs

12

Nikhil
Sethi

OPEN GYM

1 x 5 @ 260 lbs

Non bumper plates at BSC

13

Brian
Dingman

7:00 AM

1 x 5 @ 255 lbs

195, 235, 255

13

Dennis
Paoloni

10:00 AM

1 x 5 @ 255 lbs

13

Matt
Calhoun

6:30 PM

1 x 5 @ 255 lbs

13

raj
choudary

5:30 PM

1 x 5 @ 255 lbs

14

Mohiuddin
Ahmed

4:30 PM

3 x 5 @ 245 lbs

14

Private

7:30 PM

1 x 5 @ 245 lbs

14

Rick
Lucier

10:00 AM

1 x 5 @ 245 lbs

14

Tim
Welch

4:30 PM

1 x 5 @ 245 lbs

15

george
burdick

3:30 PM

3 x 5 @ 225 lbs

deadlift

15

Jae
Chung

8:00 AM

1 x 5 @ 225 lbs

16

Chris
Gudejko

4:30 PM

1 x 5 @ 205 lbs

16

Damon
Walsh

10:00 AM

1 x 5 @ 205 lbs

16

Joe
Costa

4:30 PM

1 x 5 @ 205 lbs

16

Michael
Williamson

7:30 PM

1 x 5 @ 205 lbs

16

Tim
Furbush

5:00 AM

1 x 5 @ 205 lbs

17

Jay
clancy

6:00 AM

1 x 5 @ 195 lbs

18

Brian
Hanks

7:30 PM

1 x 5 @ 175 lbs

19

Carl
Donadio

8:00 AM

1 x 5 @ 145 lbs

20

Nanda
Kishore

6:30 PM

1 x 5 @ 135 lbs

20

Russell
Schwartz

6:00 AM

1 x 5 @ 135 lbs

21

Richard
Pond

6:30 PM

1 x 5 @ 105 lbs

22

Marc
Mespelli

6:30 PM

1 x 5 @ 0 lbs

20 min assault bike.

Female Clients

1

Heather
YoYo

5:00 AM

1 x 5 @ 265 lbs

1

Lisa
Zancewicz

5:00 AM

1 x 5 @ 265 lbs

2

Bethany
Farrar

5:30 PM

1 x 5 @ 245 lbs

3

Curran
Leahy

10:00 AM

1 x 5 @ 235 lbs

4

Caitlin
Pond

5:30 PM

1 x 5 @ 225 lbs

4

Helene
Desjardins

4:30 PM

1 x 5 @ 225 lbs

5

Danielle
Ward

5:30 PM

1 x 5 @ 215 lbs

6

Bonnie
Santiago

4:30 PM

1 x 5 @ 205 lbs

6

Kelly
Sommerville

4:30 PM

1 x 5 @ 205 lbs

6

Kim
Cooper

9:00 AM

1 x 5 @ 205 lbs

6

Nicole
Mohamed

9:00 AM

1 x 5 @ 205 lbs

7

Buffy
Buradagunta

5:30 PM

1 x 5 @ 195 lbs

8

Aniella
Neiva

3:30 PM

1 x 5 @ 185 lbs

8

Heather
Clancy

6:00 AM

1 x 5 @ 185 lbs

8

Liz
Nasser

OPEN GYM

1 x 5 @ 185 lbs

9

Erica
Mahan

3:30 PM

1 x 5 @ 175 lbs

9

Julie
Squires

9:00 AM

1 x 5 @ 175 lbs

3x195

9

Peg
Kinsman

7:00 AM

1 x 5 @ 175 lbs

125/155/175

9

Wendy
Li

10:00 AM

1 x 5 @ 175 lbs

10

Abby
Skaff

9:00 AM

1 x 5 @ 165 lbs

10

Alinne
Dos Santos

6:30 PM

1 x 5 @ 165 lbs

10

Carissa
Couture

5:00 AM

1 x 5 @ 165 lbs

10

Karen
Smith

9:00 AM

1 x 5 @ 165 lbs

10

Marissa
Papazian

5:00 AM

1 x 5 @ 165 lbs

10

nicole
jacobs

9:00 AM

1 x 5 @ 165 lbs

11

Amy
Allard

5:00 AM

1 x 5 @ 155 lbs

11

Pam
Riddle

5:00 AM

1 x 5 @ 155 lbs

11

Rachel 1-Rep
Sibley

3:30 PM

1 x 5 @ 155 lbs

12

Cristina
Mendoza

7:00 AM

1 x 5 @ 145 lbs

105/125/145

12

leslie
mccarthy

5:00 AM

1 x 5 @ 145 lbs

12

Lily
Hanks

7:30 PM

1 x 5 @ 145 lbs

12

Maria
Maynard

5:00 AM

1 x 5 @ 145 lbs

12

Patti
Palmer

7:00 AM

1 x 5 @ 145 lbs

12

Sara
Sullivan

3:30 PM

1 x 5 @ 145 lbs

13

Erica
Franz

5:00 AM

3 x 5 @ 135 lbs

13

Kaitlyn
Stickney

5:00 AM

3 x 5 @ 135 lbs

13

Alyne
Martins

10:00 AM

1 x 5 @ 135 lbs

13

Courtney
Cruz

9:00 AM

1 x 5 @ 135 lbs

13

Danielle
Fontaine

8:00 AM

1 x 5 @ 135 lbs

14

Jackie
Donadio

3:30 PM

1 x 5 @ 125 lbs

14

Kathy
Bridge

7:00 AM

1 x 5 @ 125 lbs

14

Kimberley
Bell

7:00 AM

1 x 5 @ 125 lbs

14

Kimberly
Hippeli

4:30 PM

1 x 5 @ 125 lbs

14

Krist
Hayes

4:30 PM

1 x 5 @ 125 lbs

14

Priya
Nute

OPEN GYM

1 x 5 @ 125 lbs

15

Andrea
Lam

7:30 PM

1 x 5 @ 115 lbs

15

lucy
lucier

8:00 AM

1 x 5 @ 115 lbs

16

Diane
Wegner

10:00 AM

1 x 5 @ 110 lbs

17

Carole
Meikle

8:00 AM

1 x 5 @ 105 lbs

17

Justine
Mathieu

7:30 PM

1 x 5 @ 105 lbs

17

Sheri
Paquette

6:00 AM

1 x 5 @ 105 lbs

18

Sondra
Bloch

8:00 AM

1 x 5 @ 85 lbs

19

Anne
OBrien

10:00 AM

1 x 5 @ 75 lbs

20

Alex
Lazarov

5:30 PM

3 x 5 @ 0 lbs

20

Private

3:30 PM

1 x 4 @ 115 lbs