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Components

Romanian Deadlift

Ring Push Ups

Metcon

Settings

Workout

04/19/2016

Warm-up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Weightlifting

Romanian Deadlift (10-10-10)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Push Ups (3x8-12)

Metcon

Metcon (AMRAP - Rounds and Reps)

8minute AMRAP
8 Deadlift (135/95)
8 Bar-Facing Burpee

Rx+
8minute AMRAP
8 Unbroken Deadlift (225/155)
8 Bar-Facing Burpees

Mobility

Posterior Chain Smash/Posterior Chain Floss/Lateral Opener

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

Whiteboard:

Tuesday, April 19, 2016

Male Clients

1

Dan
Shaffer

6:00 PM WOD

1 x 10 @ 215 lbs

2

Private

6:00 PM WOD

1 x 10 @ 195 lbs

3

Jeff
Wann

5:00 AM WOD

1 x 10 @ 190 lbs

4

Kevin
Emerson

3:30 PM WOD

3 x 10 @ 185 lbs

4

Chris
Cervantez

5:00 AM WOD

1 x 10 @ 185 lbs

145, 175, 185

5

Jacob
Gaines

5:00 AM WOD

1 x 10 @ 175 lbs

5

Kevin
Higgins

3:30 PM WOD

1 x 10 @ 175 lbs

5

Ricardo
Rosales

3:30 PM WOD

1 x 10 @ 175 lbs

6

Manish
Patel

9:00 AM WOD

2 x 10 @ 165 lbs

7

Steve
Alvarez

3:30 PM WOD

1 x 10 @ 155 lbs

8

Daniel
Arik

5:00 AM WOD

3 x 10 @ 95 lbs

Female Clients

1

Sara
Rybacki

9:00 AM WOD

1 x 10 @ 155 lbs

2

Megan
Trent

5:00 PM WOD

4 x 10 @ 145 lbs

2

Ashley
Fallon

3:30 PM WOD

1 x 10 @ 145 lbs

2

Jen
Riley

5:00 PM WOD

1 x 10 @ 145 lbs

2

Karen
Victorine

6:00 PM WOD

1 x 10 @ 145 lbs

2

Katherine
Gregory

5:00 PM WOD

1 x 10 @ 145 lbs

3

Erin
Conyers

5:00 AM WOD

1 x 10 @ 135 lbs

3

Karley
LeQuia

5:00 PM WOD

1 x 10 @ 135 lbs

4

Natalie
Dagher

6:00 PM WOD

3 x 10 @ 115 lbs

4

Becca
Butler

5:00 PM WOD

1 x 10 @ 115 lbs

5

Carla
Vivar

5:00 AM WOD

1 x 10 @ 110 lbs

6

Angelica
Virgen

5:00 AM WOD

1 x 10 @ 85 lbs

6

Katy
Munson

5:00 PM WOD

1 x 10 @ 85 lbs

6

Sujae
Lopez

5:00 AM WOD

1 x 10 @ 85 lbs

7

Kariann
Bernstein

5:00 PM WOD

1 x 10 @ 70 lbs

8

Rosemarie
Aguilar

5:00 AM WOD

1 x 10 @ 65 lbs

8

Private

5:00 AM WOD

1 x 10 @ 65 lbs

9

Amanda
Rifino

5:00 AM WOD

3 x 10 @ 60 lbs

increased to hw

10

anna
christensen

5:00 PM WOD

3 x 10 @ 55 lbs

11

Angelica
Benavides

7:00 PM WOD

1 x 10 @ 40 lbs