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Components

Push Press

Equilateral

Settings

Workout

Thursday 11/18/21 WOD

Warm-up

What you need:
Barbell
Kettlebell

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coaches Choice

Strength

Push Press (1x1)

Push Press

-50%x3, 60%x3, 70%x3, 80%x1, 90%x1 and 95%+x1
(Score heaviest weight)

Alternate Options:
-DB/KB/Odd object push or strict press
Low/little/no added weight to BB
-Tempo strict press
-Tempo landmine press

Metcon

Equilateral (Time)

4 rounds:
15 Russian KB swings (53,35)
12 Toe to bar
9 Shoulder to overhead (115,85)

(12 minute cap)

Alternate Options:
Russian KB swings?
-DB/Odd object swings
-Glute bridges
Toes to bar?
-Toe to fixed object
-Supine leg lift
Shoulder to overhead?
-KB/DB/Odd object shoulder to overhead
-Pike pushup

Cool Down

*Coaches Choice

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

Whiteboard:

Thursday, November 18, 2021

Male Clients

1

G-Man
St. Onge

5:00 AM (Virtual)

1 x 1 @ 235 lbs

1

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 235 lbs

2

Steve
Blackwell

7:00 AM (Indoor)

1 x 1 @ 215 lbs

3

Nate
Oram

6:00 AM (Indoor)

1 x 1 @ 195 lbs

3

Rob
Scannevin

7:00 AM (Indoor)

1 x 1 @ 195 lbs

4

Syam
Buradagunta

5:30 PM (Indoor)

1 x 1 @ 185 lbs

5

Jay
clancy

6:00 AM (Virtual)

1 x 1 @ 176 lbs

from the floor

6

Private

5:00 AM (Indoor)

1 x 1 @ 175 lbs

6

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 175 lbs

7

Evan
Cleveland

12:00 PM (Indoor)

1 x 1 @ 165 lbs

7

Jon
Collette

6:00 AM (Indoor)

1 x 1 @ 165 lbs

7

Maqsood
Ahmed

3:30 PM (Indoor)

1 x 1 @ 165 lbs

Failed 175#

8

Kevin Cruz
l

5:00 AM (Indoor)

1 x 1 @ 160 lbs

8

Tony
Maccaline

6:00 AM (Indoor)

1 x 1 @ 160 lbs

9

Dennis
Paoloni

12:00 PM (Indoor)

1 x 1 @ 155 lbs

9

Mark
Hardin

7:00 AM (Indoor)

1 x 1 @ 155 lbs

10

Ben
Ehrlich

3:30 PM (Indoor)

1 x 1 @ 145 lbs

10

Carl
Donadio

7:00 AM (Indoor)

1 x 1 @ 145 lbs

11

Todd
Kinsman

7:00 AM (Indoor)

1 x 1 @ 135 lbs

12

Vivek
Varadarajan

6:00 AM (Indoor)

1 x 1 @ 125 lbs

13

Connor
McCarthy

5:30 PM (Indoor)

1 x 1 @ 70 lbs

Female Clients

1

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 130 lbs

1

Marissa
Papazian

5:00 AM (Indoor)

1 x 1 @ 130 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 125 lbs

3

Bonnie
Santiago

12:00 PM (Indoor)

1 x 1 @ 120 lbs

4

Liz
Nasser

5:00 AM (Indoor)

1 x 1 @ 117 lbs

5

Traci
Lake

6:00 AM (Indoor)

1 x 1 @ 115 lbs

6

Simony
Cardoso

3:30 PM (Indoor)

1 x 1 @ 112 lbs

Failed #120lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 110 lbs

8

Christine
Guerard

5:00 AM (Indoor)

1 x 1 @ 105 lbs

9

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 100 lbs

Keeping it light

9

Peg
Kinsman

7:00 AM (Indoor)

1 x 1 @ 100 lbs

10

Amy
Costello

5:00 AM (Indoor)

1 x 1 @ 90 lbs

10

Sandy
Brock

3:30 PM (Indoor)

1 x 1 @ 90 lbs

11

Carolyn
Keiper

5:00 AM (Indoor)

1 x 1 @ 85 lbs

11

raquel
De Jesus

5:00 AM (Indoor)

1 x 1 @ 85 lbs

12

Anne
Leahy

6:00 AM (Indoor)

1 x 1 @ 80 lbs

12

Julia
Rissmiller

5:00 AM (Indoor)

1 x 1 @ 80 lbs

12

Shana
Doiron

6:00 AM (Indoor)

1 x 1 @ 80 lbs

13

Emily
Oberlee

5:00 AM (Indoor)

1 x 1 @ 77 lbs

14

Jackie
Donadio

3:30 PM (Indoor)

1 x 1 @ 76 lbs

15

Rebecca
Welch

6:00 AM (Indoor)

1 x 1 @ 75 lbs

Failed 82

16

Melanie
Maletta

6:00 AM (Indoor)

1 x 1 @ 72 lbs

17

Cheryl
Kaplan

6:00 AM (Indoor)

1 x 1 @ 65 lbs

18

Mary
Gemme

5:00 AM (Virtual)

1 x 1 @ 55 lbs

19

Sandie
Hanlon

12:00 PM (Indoor)

1 x 1 @ 50 lbs