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Deadlift

Metcon

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Workout

Thur 5-23-19s

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Deadlift (5-5-4-4-3-3-2-2-1-1)

Deadlift

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 18:00
     Run 100m
     2 rounds of :
     6 Toes to bar
     6 burpees
     6 Kettlebell swings (70/53)

All groups scale as needed

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

Whiteboard:

Thursday, May 23, 2019

Clients:

Male Clients

1

Dave
sWolcott

12:00 PM WOD

1 x 1 @ 545 lbs

2

Chris
Dunlap

3:30 PM WOD

1 x 1 @ 465 lbs

2

Steve
South

9:30 AM WOD

1 x 1 @ 465 lbs

3

John
Richey

4:30 PM WOD

1 x 1 @ 455 lbs

4

Peter "Bir ...
Kauss

9:30 AM WOD

2 x 2 @ 425 lbs

1x1 @ 455, miss 495

5

Andy
Froningisd ...

6:30 PM WOD

1 x 1 @ 405 lbs

5

Private

9:30 AM WOD

1 x 1 @ 405 lbs

5

Matthew
Ptacek

4:30 PM WOD

1 x 1 @ 405 lbs

6

Billy
Montgomery

5-7 AM Open Gym

2 x 1 @ 365 lbs

6

John
Foley

12:00 PM WOD

1 x 1 @ 365 lbs

6

Thanh
Vo

5-7 AM Open Gym

1 x 1 @ 365 lbs

7

Cory
Kottek

5-7 AM Open Gym

1 x 1 @ 315 lbs

8

Kristopher
Elliott

5:30 PM WOD

1 x 1 @ 295 lbs

stayed lighter, back not 100% yet

9

TIMMY

4:30 PM WOD

2 x 1 @ 250 lbs

10

Andy
Frank

3:30 PM WOD

1 x 1 @ 245 lbs

11

Robert
Salberg

5:30 PM WOD

1 x 1 @ 185 lbs

Female Clients

1

Angela
Rodriguez

5:30 PM WOD

1 x 1 @ 295 lbs

1

Jess
morgan

9:30 AM WOD

1 x 1 @ 295 lbs

2

Tabitha
Dean

4:30 PM WOD

1 x 1 @ 255 lbs

3

Veronica
Wilcox

12:00 PM WOD

2 x 1 @ 235 lbs

3

Lindsey
Angell

5:30 PM WOD

1 x 1 @ 235 lbs

3

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 235 lbs

4

Lindsey
Graham

12:00 PM WOD

1 x 1 @ 230 lbs

1RM: 145; Started to lift with my back, so stopped

5

Nancy
Beltran

9:30 AM WOD

1 x 1 @ 215 lbs

6

Claire
Nettleton

3:30 PM WOD

1 x 1 @ 200 lbs

6

Kelly
Warburton

6:30 PM WOD

1 x 1 @ 200 lbs

6

Stephenie
Erickson

5:30 PM WOD

1 x 1 @ 200 lbs

7

Jessica
Warburton

6:30 PM WOD

1 x 1 @ 195 lbs

7

Lynette
Hawkins

12:00 PM WOD

1 x 1 @ 195 lbs

8

Shawnette
Anderson

9:30 AM WOD

2 x 1 @ 185 lbs

8

Hayli
Librande

9:30 AM WOD

1 x 1 @ 185 lbs

8

Melanie
Nixon

5:30 PM WOD

1 x 1 @ 185 lbs

8

Teresa
Anderson

3:30 PM WOD

1 x 1 @ 185 lbs

9

Sheri
Baker

9:30 AM WOD

2 x 1 @ 175 lbs

9

Tiffany
Vannoy

9:30 AM WOD

2 x 1 @ 175 lbs

10

Ona
Lisa Wolcott

9:30 AM WOD

2 x 1 @ 165 lbs

11

Livie
Foley

9:30 AM WOD

1 x 1 @ 135 lbs

12

Amy
Farm

9:30 AM WOD

1 x 1 @ 125 lbs

13

Marcia
Kauss

9:30 AM WOD

2 x 2 @ 95 lbs

14

Alyssa
Henry

5-7 AM Open Gym

1 x 1 @ 60 lbs

15

Leslie
Scher

9:30 AM WOD

3 x 3 @ 25 lbs

did a few, switched to reg lifts