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Components

Weighted Pull-ups

Metcon

Settings

Workout

Thursday

Warm-up

Arms and legs warm up

25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups

Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch

Strength

Weighted Pull-ups (3.3.3.3)

The Strict Pull-up

getting heavier

Metcon

Metcon (Time)

LIFE
800m Run
4 Rounds
10 DB Clean 30/20
30 KB Swings 35/25
10 Tricep Dips
then:
1000m Row

Metcon (Time)

SPORT
1000m Row
4 Rounds
10 cleans 115/75
30 KB Swings 55/35
10 Ring Dips
then:
800m Run

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

Whiteboard:

Thursday, April 08, 2021

Male Clients

Grif
Hiatt

WOD 5:30am

1 x 3 @ 80 lbs

Russell
Linman

WOD: 5:00 PM

1 x 3 @ 70 lbs

Garrett
Blackwell

WOD 5:30am

1 x 3 @ 55 lbs

Tim
Schomaker

WOD 5:30am

4 x 3 @ 25 lbs

KC
Burkholder

WOD 5:30am

1 x 3 @ 15 lbs

10,15, 10, body

Female Clients