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Components

Deadlift

Metcon

Settings

Workout

Friday 4/2

Strength

Deadlift (EMOM x 10 2x Deadlifts building)

Deadlift

Pause in mid shin for 2 seconds on both reps. Reset each rep, NOT TNG

Metcon (AMRAP - Rounds)

12 Min Amrap
10 DB Front rack lunges
8 DB Push Press
6 DB Clusters 50/35

Extra Credit

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU ( or scale to 1/3/6/9/12... to work on DU)
*you have to stop at each set. if you mess up then you start that set over again

12 min Cap.

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

Whiteboard:

Friday, April 02, 2021

Male Clients

1

Mark
Smith

AM WOD 5:30

10 x 2 @ 385 lbs

Worked up to from 315

2

marcus
ardiel

AM WOD 5:30

10 x 2 @ 355 lbs

3

Zach
Smith'

AM WOD 5:30

10 x 2 @ 275 lbs

Up from 225

4

Joseph
Ulibarri

AM WOD 5:30

10 x 2 @ 255 lbs

From 195

5

Erich
Ehlert

AM WOD 6:45

10 x 2 @ 225 lbs

Built to 285

6

Ed
Furnari

AM WOD 5:30

10 x 2 @ 205 lbs

Building from 135lbs

6

Thomas
Gaffney

AM WOD 6:45

10 x 2 @ 205 lbs

Female Clients

1

Amity
Livingston

AM WOD 11:30

10 x 2 @ 285 lbs

2

Johanna
Hayden

PM WOD 6:00

10 x 2 @ 205 lbs

2

Natalie
surran

AM WOD 5:30

10 x 2 @ 205 lbs

Work on the other grip

3

Kelsey
Vigil

AM WOD 5:30

10 x 2 @ 195 lbs

4

Rachel
Furnari

AM WOD 6:45

10 x 2 @ 165 lbs

Start at 125

5

KRISTIAN
FAZIO

AM WOD 5:30

10 x 2 @ 155 lbs

6

Kristina
Metge

AM WOD 5:30

10 x 2 @ 125 lbs

7

Jann
Kindel

AM WOD 6:45

10 x 2 @ 110 lbs

8

Sarah
Lujan

PM WOD 4:45

1 x 2 @ 140 lbs

95,100,105,110,115,120,125,130,135,140