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Single leg step up

Single arm waiters carry

The Crowd Pleaser

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Workout

03/24/2016 WOD

pike pass through
rocking hip flexor
spiderman complex
wall facing slides//back to wall shoudler flexion

2 Rounds of:
10 glute bridges
10 alternating lunges
5 pike push ups

Single leg step up (3 x 8 each leg)

Single arm waiters carry (3 x 100 ft (each arm))

Single Arm Waiter's Carry

The Crowd Pleaser (Calories)

Cals on Assault Bike:15/1:45 rest x 10

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

Whiteboard:

Thursday, March 24, 2016

Male Clients

1

Kyle
Nolan

6:00 AM

1 x 8 @ 53 lbs

2

Brendan
Sheehan

6:00 AM

1 x 8 @ 44 lbs

Gray

3

Brent
French

5:00 AM

3 x 8 @ 35 lbs

3

David
Paquette

6:00 AM

1 x 8 @ 35 lbs

3

Mark
DiRienzo

5:30 PM

1 x 8 @ 35 lbs

3

Michael
Williamson

7:30 PM

1 x 8 @ 35 lbs

4

Brant
Lagoon

6:00 AM

3 x 8 @ 26 lbs

4

Mohiuddin
Ahmed

4:30 PM

3 x 8 @ 26 lbs

4

Chris
Derwin

12:00 PM

1 x 8 @ 26 lbs

R leg getting stronger

5

Dennis
Paoloni

3:30 PM

3 x 8 @ 0 lbs

5

Mike
D'Alessandro

4:30 PM

3 x 8 @ 0 lbs

5

Roger
Williams

12:00 PM

3 x 8 @ 0 lbs

5

Tony
Potenti

10:00 AM

3 x 8 @ 0 lbs

5

Brian
Hanks

7:30 PM

1 x 8 @ 0 lbs

5

Greg
Gudejko

6:30 PM

1 x 8 @ 0 lbs

5

Jesse
Dimick

6:00 AM

1 x 8 @ 0 lbs

5

Ken
Lysik

12:00 PM

1 x 8 @ 0 lbs

5

Nanda
Kishore

6:30 PM

1 x 8 @ 0 lbs

5

Peter
Allain

7:00 AM

1 x 8 @ 0 lbs

5

Peter
Trettel

4:30 PM

1 x 8 @ 0 lbs

Female Clients

1

Curran
Leahy

3:30 PM

1 x 8 @ 35 lbs

1

Helene
Desjardins

3:30 PM

1 x 8 @ 35 lbs

2

Maria
Maynard

5:00 AM

1 x 8 @ 26 lbs

2

Marissa
Papazian

5:00 AM

1 x 8 @ 26 lbs

2

Sara
Sullivan

10:00 AM

1 x 8 @ 26 lbs

2

Wendy
Li

10:00 AM

1 x 8 @ 26 lbs

3

Lisa
Zancewicz

5:00 AM

1 x 8 @ 20 lbs

3

Pam
Riddle

5:00 AM

1 x 8 @ 20 lbs

4

Heather
Gudejko

6:30 PM

3 x 8 @ 18 lbs

did pistol practices too without weight

4

Courtney
Cruz

5:00 AM

1 x 8 @ 18 lbs

4

Nicki
Rohloff

10:00 AM

1 x 8 @ 18 lbs

5

Erica
Franz

10:00 AM

1 x 8 @ 15 lbs

6

Sandie
Hanlon

4:30 PM

3 x 8 @ 12 lbs

7

Lily
Hanks

7:30 PM

3 x 8 @ 0 lbs

7

Abby
French

3:30 PM

1 x 8 @ 0 lbs

7

Anne
OBrien

10:00 AM

1 x 8 @ 0 lbs

7

Carla
Lopez

7:30 PM

1 x 8 @ 0 lbs

7

Cathy
Milligan

7:00 AM

1 x 8 @ 0 lbs

7

Cristina
Mendoza

7:00 AM

1 x 8 @ 0 lbs

7

Diane
Wegner

12:00 PM

1 x 8 @ 0 lbs

7

Erica
Mahan

12:00 PM

1 x 8 @ 0 lbs

7

Jackie
O'Dowd

9:00 AM

1 x 8 @ 0 lbs

7

leslie
mccarthy

8:00 AM

1 x 8 @ 0 lbs

7

Lynne
Rudert

6:30 PM

1 x 8 @ 0 lbs

did first pistol squat on right leg

7

Rachel 1-Rep
Sibley

3:30 PM

1 x 8 @ 0 lbs

pistol progression

7

Sherry
Berger

3:30 PM

1 x 8 @ 0 lbs

pistols squats off box

7

Buffy
Buradagunta

5:30 PM

1 x 5 @ 0 lbs