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Components

Bench Press

Metcon

Settings

Workout

Friday

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Bench Press (8@50%, 8@60%, 7@70%, 6@80%-2x)

Bench Press

Metcon

Metcon (AMRAP - Rounds)

24 min EMOM
1- 25 KB Swings 55/35
2- 12 wallballs 20/12
3- 5 HSPU + 3 Burpees

modify HSPU with seated DB shoulder press.

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

Whiteboard:

Friday, April 29, 2022

Male Clients

1

Jason
Marley

WOD 5:30am

1 x 6 @ 315 lbs

2nd set @ 1x3@ 315

2

Brandon
Walters

WOD 5:30am

1 x 6 @ 207 lbs

2nd round 5x207

3

Travis
Sibley

WOD 5:30am

2 x 6 @ 195 lbs

4

Tim
Schomaker

WOD 5:30am

1 x 6 @ 185 lbs

good weight

5

Greg
Skidmore

WOD 5:30am

1 x 6 @ 165 lbs

6

Ray
Hammond

WOD: 5:00 PM

2 x 6 @ 145 lbs

7

Ben
Skinner

WOD 5:30am

1 x 4 @ 207 lbs

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

2 x 6 @ 100 lbs

2

Amy
Skinner

WOD 5:30am

2 x 6 @ 85 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 6 @ 85 lbs