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Components

Overhead Squat

Back Squat

Metcon

Settings

Workout

Tues 4/26/16

2 min Bike/Row

10 ea
- Forearm to Instep
- Baby Elephants
- Lateral Lunges

2x10 Banded(ankle) Side Step
2X10 Below the Knee Banded Squats

Empty Bar
2 rounds
5 Behind the neck strict Press (OHS grip)
5 Empty Bar OHS

Overhead Squat (5-5-5-5-5)

Overhead Squat

2-4 warm up sets

then athletes will build with each set of OHS.

Must hit set of 5 before building in weight.

Back Squat (5-5-5-5-5)

This is for athlete who may not have the Mobility to do OHS.

OHS are great if you have the mobility but athletes should not be forcing it.

Metcon (AMRAP - Rounds and Reps)

AMRAP10
30 Double Unders
25 Ab Mats
20 OH Lunges 45/35

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

Whiteboard:

Tuesday, April 26, 2016

Male Clients

1

Tony
Fares

7:00 PM WOD

1 x 5 @ 195 lbs

4x5@165

2

Steven
Strawbridge

5:00 PM WOD

1 x 5 @ 175 lbs

3

Keith
Akers

4:00 PM WOD

1 x 5 @ 165 lbs

3

The
Chad

5:00 PM WOD

1 x 5 @ 165 lbs

4

Rico
Lorenzo

5:30 AM WOD

1 x 5 @ 155 lbs

5

Joseph
DeVito

9:00 AM WOD

1 x 5 @ 145 lbs

6

Eric
Wentworth

9:00 AM WOD

1 x 5 @ 135 lbs

6

Jason
Menges

11:00 AM WOD

1 x 5 @ 135 lbs

6

Keith
Jackson

9:00 AM WOD

1 x 5 @ 135 lbs

7

Brian
Zeller

3:00 PM WOD

1 x 5 @ 125 lbs

7

Dave
DeGroot

6:30 AM WOD

1 x 5 @ 125 lbs

8

Bill
Hauhn

4:00 PM WOD

1 x 5 @ 115 lbs

8

Jeremy
O'Hearn

6:00 PM WOD

1 x 5 @ 115 lbs

8

Vaughn
Gittin Jr

9:00 AM WOD

1 x 5 @ 115 lbs

9

Larry
Gruzs

10:00 AM WOD

1 x 5 @ 105 lbs

9

Paul
Deck

9:00 AM WOD

1 x 5 @ 105 lbs

10

Aaron
Thompson

5:30 AM WOD

1 x 5 @ 95 lbs

11

Peter
Ferraro

7:00 PM WOD

1 x 5 @ 90 lbs

12

Cameron
Knight

5:00 PM WOD

5 x 5 @ 85 lbs

12

Alex
Posko

11:00 AM WOD

1 x 5 @ 85 lbs

Not something I ever plan on doing heavy.

13

Guy
Danna

5:30 AM WOD

5 x 5 @ 75 lbs

13

Matt
Piechocki

6:00 PM WOD

5 x 5 @ 75 lbs

13

OL
KEVRO

10:00 AM WOD

1 x 5 @ 75 lbs

First time

14

Brad
Young

3:00 PM WOD

1 x 5 @ 65 lbs

14

Dave
Bryant

5:00 PM WOD

1 x 5 @ 65 lbs

14

Jason
Rowley

5:30 AM WOD

1 x 5 @ 65 lbs

15

Private

9:00 AM WOD

1 x 5 @ 50 lbs

16

Chris
Nare

5:30 AM WOD

1 x 5 @ 45 lbs

Female Clients

1

Shanna
Warner

5:00 PM WOD

1 x 5 @ 155 lbs

125/135/145/155 x 5

2

Danielle
Mezzanotte

5:00 PM WOD

1 x 5 @ 145 lbs

3@ 150 lost balanc

3

Allyson
Hobe

9:00 AM WOD

1 x 5 @ 140 lbs

4

Abby
Gittin

9:00 AM WOD

1 x 5 @ 135 lbs

old 1 rep max

5

Nichole
Blankenship

5:00 PM WOD

1 x 5 @ 125 lbs

1x3 135, 1x2 140

6

Amy
Fares

6:00 PM WOD

1 x 5 @ 95 lbs

4@100

6

Aubrey
Townsend

5:00 PM WOD

1 x 5 @ 95 lbs

5/55 5/65 5/75 5/85 First time doing OHS ever!

6

Julie
Irvine

5:00 PM WOD

1 x 5 @ 95 lbs

7

Jennifer
Wertz

11:00 AM WOD

2 x 5 @ 85 lbs

7

Veliza
West

11:00 AM WOD

1 x 5 @ 85 lbs

PR by 35lbs!!! Started at 55lbs the, 65, 75, 85

8

Amy
Deck

9:00 AM WOD

1 x 5 @ 75 lbs

8

Kara
Rowley

9:00 AM WOD

1 x 5 @ 75 lbs

8

Nicole
Santos

7:00 PM WOD

1 x 5 @ 75 lbs

didn't attempt 80

9

Fran
Valle

5:30 AM WOD

1 x 5 @ 70 lbs

9

Zoe
Riley

5:30 AM WOD

1 x 5 @ 70 lbs

10

Danielle
O'Laughlin

6:30 AM WOD

1 x 5 @ 65 lbs

10

Gina
Smith

5:30 AM WOD

1 x 5 @ 65 lbs

10

stephanie
vanslyke

5:30 AM WOD

1 x 5 @ 65 lbs

11

Donna
Clendaniel

5:00 PM WOD

1 x 5 @ 60 lbs

12

Amanda
Smith

3:00 PM WOD

5 x 5 @ 55 lbs

first time

12

Ann Marie
Bryant

5:00 PM WOD

5 x 5 @ 55 lbs

12

Emily
Batchleor

9:00 AM WOD

1 x 5 @ 55 lbs

12

Laura
Knapp

11:00 AM WOD

1 x 5 @ 55 lbs

13

Alex
Jeddry

11:00 AM WOD

1 x 5 @ 50 lbs

Just happy to be able to do it

13

Lacey
Sliger

10:00 AM WOD

1 x 5 @ 50 lbs

14

Kathryn
Smith

9:00 AM WOD

1 x 5 @ 45 lbs

15

Jenna
Silcox

3:00 PM WOD

1 x 5 @ 35 lbs

16

Kirsten
Bogen

7:00 PM WOD

1 x 5 @ 15 lbs

16

Tracy
Ussery

5:00 PM WOD

1 x 5 @ 15 lbs

17

Janine
Spurrier

11:00 AM WOD

1 x 4 @ 95 lbs

17

Katie
King

5:00 PM WOD

1 x 4 @ 85 lbs