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Components

Strict Press

Metcon

Settings

Workout

TGIF

Strength

Strict Press (5x5)

E2M- 5 Strict Press Building to a Heavy 5. No dipping of the knees

Metcon (Time)

3 Rounds For time:
15 Burpees to target
30 Wallballs 30/20
90 DU

6' target for the burpee, wallballs are ment to be heavier than you normally use.

DU- either 45 attempts or Double for SU

Extra Credit

Tabata Handstand Hold. either kicking up or wall walk up your choice

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

Whiteboard:

Friday, April 09, 2021

Male Clients

1

Mark
Smith

AM WOD 5:30

5 x 5 @ 185 lbs

2

Michael
Walsh

PM WOD 4:45

5 x 5 @ 135 lbs

3

Jason
Hoy

AM WOD 6:45

5 x 5 @ 125 lbs

3

Jonathan
Longdon

PM WOD 3:30

5 x 5 @ 125 lbs

Up to

3

Thomas
Gaffney

AM WOD 11:30

5 x 5 @ 125 lbs

75,95,115,115,125

4

Zach
Smith'

AM WOD 5:30

5 x 5 @ 120 lbs

Up from 105

5

Erich
Ehlert

PM WOD 4:45

5 x 5 @ 115 lbs

5

Jayce
Mawson

AM WOD 6:45

5 x 5 @ 115 lbs

5

Marshall
Mortley

AM WOD 5:30

5 x 5 @ 115 lbs

6

Aaron
Brundage

PM WOD 6:00

5 x 5 @ 105 lbs

7

Ed
Furnari

AM WOD 5:30

5 x 5 @ 85 lbs

Last set 2 reps

Female Clients

1

Kelsey
Vigil

AM WOD 5:30

5 x 5 @ 85 lbs

2

Samantha
Jaramillo

AM WOD 11:30

5 x 5 @ 75 lbs

3

Sara
Fellows

AM WOD 5:30

5 x 5 @ 70 lbs

4

Alicia
Ciccone

AM WOD 5:30

5 x 5 @ 60 lbs

Last two sets

4

Elizabeth
Gomez

AM WOD 5:30

5 x 5 @ 60 lbs

50,55,55,60,60

4

Kristina
Metge

AM WOD 5:30

5 x 5 @ 60 lbs

55, 55, 55, 55, 60

5

Sarah
Lujan

PM WOD 6:00

2 x 5 @ 60 lbs

45,50,55,60