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Components

Farmer's Carry

1B. Single Arm DB row

Big Spoon

Settings

Workout

03/17/2016 WOD

200m run
walk the dog
active hamstring
rocking hip flexor
forearm flexor stretch

2 Rounds of:
10 DUs
20 hollow body rocks
10 plank push ups

Farmer's Carry (3 x 1:00)

Farmer's Carry

1B. Single Arm DB row (3 x 12)

Big Spoon (5 Rounds for time)

400m run x 5
2:00 rest after each

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

Whiteboard:

Thursday, March 17, 2016

Male Clients

1

Private

6:30 PM

3 x 60 @ 70 lbs

1

Bill
Arneth

7:00 AM

3 x 60 @ 70 lbs

1

Chris
Derwin

12:00 PM

3 x 60 @ 70 lbs

1

David
Winchester

5:00 AM

3 x 60 @ 70 lbs

1

Dennis
Paoloni

12:00 PM

3 x 60 @ 70 lbs

1

Jon
Collette

5:00 AM

3 x 60 @ 70 lbs

1

Ken
Lysik

12:00 PM

3 x 60 @ 70 lbs

1

Kyle
Nolan

6:00 AM

3 x 60 @ 70 lbs

1

marc
razza

3:30 PM

3 x 60 @ 70 lbs

1

Robert
Lawrence

12:00 PM

3 x 60 @ 70 lbs

1

Sabino
Lagattolla

3:30 PM

3 x 60 @ 70 lbs

2

bob
champlin

7:00 AM

3 x 60 @ 53 lbs

2

Brant
Lagoon

6:30 PM

3 x 60 @ 53 lbs

2

Brian
Dingman

7:00 AM

3 x 60 @ 53 lbs

2

Chris
Hurley

12:00 PM

3 x 60 @ 53 lbs

2

Dan
Congel

4:30 PM

3 x 60 @ 53 lbs

2

Hardik
Kohli

5:30 PM

3 x 60 @ 53 lbs

2

Mike
D'Alessandro

4:30 PM

3 x 60 @ 53 lbs

2

Rick
Smith

5:00 AM

3 x 60 @ 53 lbs

3

raj
choudary

12:00 PM

3 x 60 @ 45 lbs

4

Mark
DiRienzo

7:00 AM

3 x 60 @ 44 lbs

4

Michael
Williamson

7:30 PM

3 x 60 @ 44 lbs

44lb ea

4

Peter
Allain

7:00 AM

3 x 60 @ 44 lbs

5

Carl
Donadio

8:00 AM

3 x 60 @ 35 lbs

5

Nanda
Kishore

6:30 PM

3 x 60 @ 35 lbs

6

Roger
Williams

12:00 PM

3 x 1 @ 70 lbs

6

Brent
French

5:00 AM

2 x 60 @ 70 lbs

6

Matthew
Lape

5:00 AM

2 x 60 @ 95 lbs

3rd round 70#

Female Clients

1

Ritu
Minocha

10:00 AM

3 x 60 @ 70 lbs

2

Cathy
Milligan

7:00 AM

3 x 60 @ 44 lbs

2

Jessica
Clancy

6:00 AM

3 x 60 @ 44 lbs

2

Lisa
Zancewicz

5:00 AM

3 x 60 @ 44 lbs

2

Liz
Nasser

9:00 AM

3 x 60 @ 44 lbs

2

Maria
Maynard

5:00 AM

3 x 60 @ 44 lbs

2

Paula
Musgrave

OPEN GYM

3 x 60 @ 44 lbs

2

Wendy
Li

12:00 PM

3 x 60 @ 44 lbs

3

Jean
Hanks

7:00 AM

3 x 60 @ 36 lbs

3

leslie
mccarthy

5:00 AM

3 x 60 @ 36 lbs

4

Carla
Lopez

7:30 PM

3 x 60 @ 35 lbs

4

Courtney
Cruz

5:00 AM

3 x 60 @ 35 lbs

4

Erica
Mahan

8:00 AM

3 x 60 @ 35 lbs

4

Private

6:30 PM

3 x 60 @ 35 lbs

4

Karolyn
Choate

3:30 PM

3 x 60 @ 35 lbs

35ea

4

Kim
Cooper

9:00 AM

3 x 60 @ 35 lbs

4

Lamia
Hillerstrom

7:00 AM

3 x 60 @ 35 lbs

4

Lamia
Hillerstrom

8:00 AM

3 x 60 @ 35 lbs

4

Lily
Johnson

6:30 PM

3 x 60 @ 35 lbs

4

Pam
Riddle

5:00 AM

3 x 60 @ 35 lbs

5

Agne
Stankevic

12:00 PM

3 x 60 @ 26 lbs

5

Anne
OBrien

10:00 AM

3 x 60 @ 26 lbs

5

Diane
Wegner

12:00 PM

3 x 60 @ 26 lbs

5

Sondra
Bloch

10:00 AM

3 x 60 @ 26 lbs

6

Nicki
Rohloff

12:00 PM

2 x 60 @ 44 lbs