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Components

Weighted Pull-ups

Weighted Dips

"Get Up"

Thursday

Strength

Weighted Pull-ups (3.3.3.3)

The Strict Pull-up

Weighted Dips (3.3.3.3)

Metcon

"Get Up" (AMRAP - Rounds and Reps)

15 min amrap
10 sit-ups
5 burpees
1 rope climb
200m run

Cool Down

Metcon (No Measure)

3 Rounds
30 sec couch stretch
20 banded face pulls
20 sec side plank each side
10 air squats with 10# plate and a 5 sec pause at the bottom

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

Whiteboard:

Thursday, April 07, 2022

Male Clients

Russell
Linman

WOD: 5:00 PM

1 x 3 @ 50 lbs

Jeremy
Rowley

WOD 5:30am

3 x 3 @ 35 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

1 x 3 @ 40 lbs