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Components

Hang Squat Clean

Metcon

Settings

WOD

Mon 3-11-19s

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Hang Squat Clean (3 Reps every 90 seconds for 10 rounds)

Basic: 6-10 Goblet Squats every 90 seconds. Adjust weight as needed.

Intermediate: Build to a 3 rep max Front Squat.

Advanced: Build to a 3 rep max hang squat clean.

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:00
6 Box Step Ups (50/30# slam ball added)
8 Ball Slams (50/30)
10 Toes to bar

Basic:

8 Box Step Ups (no weight)
8 Ball Slams (30/20)
8 Sit Ups

Intermediate: 40/20#, 15 Sit Ups instead of TTB as needed.

Advance: As written. Sub GHD Sit Ups 1:1 for TTB as needed

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

Whiteboard:

Monday, March 11, 2019

Athletes:

Leaderboard

Hang Squat Clean
Mike McIntosh		1 x 3 @ 265 lbs
Andy Wodtiger		1 x 3 @ 245 lbs
Cody Labahn		1 x 3 @ 245 lbs

Athletes

1

Andrew
Barcomb

5:30 PM WOD

1 x 3 @ 275 lbs

2

Mike
McIntosh

6:30 PM WOD

1 x 3 @ 265 lbs

1x2 @275

3

Hugh
Barnett

6:30 PM WOD

1 x 3 @ 255 lbs

Worked up to heavy set of 3. 1@265

4

Andy
Wodtiger

4:30 PM WOD

1 x 3 @ 245 lbs

4

Cody
Labahn

5:30 PM WOD

1 x 3 @ 245 lbs

1x2@275

5

Casey
Craig

3:30 PM WOD

2 x 3 @ 225 lbs

6

Chris
Dunlap

3:30 PM WOD

1 x 3 @ 215 lbs

6

Tony
Moul

5:30 PM WOD

1 x 3 @ 215 lbs

7

Michael
Keefer

12:00 PM WOD

1 x 3 @ 195 lbs

8

Paul
Jones

6:30 PM WOD

1 x 3 @ 190 lbs

9

Matthew
Ptacek

3:30 PM WOD

3 x 3 @ 185 lbs

9

Private

9:30 AM WOD

1 x 3 @ 185 lbs

9

Ted
TooTall

4:30 PM WOD

1 x 3 @ 185 lbs

10

Daniel
DiFabio

4:30 PM WOD

1 x 3 @ 165 lbs

2@135, 6@145, 1@155, 1@165

10

Dave
sWolcott

9:30 AM WOD

1 x 3 @ 165 lbs

10

Melissa
Maurer

6:30 PM WOD

1 x 3 @ 165 lbs

11

Adam
Librande

6:00 AM WOD

1 x 3 @ 155 lbs

11

Dale
Mizer

6:00 AM WOD

1 x 3 @ 155 lbs

11

Shane
Doyle

6:00 AM WOD

1 x 3 @ 155 lbs

12

Joseph
McClish

6:30 PM WOD

4 x 3 @ 150 lbs

13

Cory
Kottek

8:30 AM WOD

1 x 3 @ 145 lbs

14

Chris
Rasmussen

5:30 PM WOD

6 x 3 @ 135 lbs

Warm up from 95, 115

15

Curtis
Rue

4:30 PM WOD

4 x 3 @ 115 lbs

15

Olivia
Dias

6:00 AM WOD

1 x 3 @ 115 lbs

16

Michael
McCarthy

12:00 PM WOD

10 x 3 @ 100 lbs

16

Lynette
Hawkins

9:30 AM WOD

1 x 3 @ 100 lbs

16

Sheri
Baker

8:30 AM WOD

1 x 3 @ 100 lbs

17

Bill
Berman

6:00 AM WOD

2 x 3 @ 95 lbs

17

Amica
Cooke

9:30 AM WOD

1 x 3 @ 95 lbs

17

Colleen
Frazier

5:00 AM WOD

1 x 3 @ 95 lbs

17

Dex
Andersen

6:30 PM WOD

1 x 3 @ 95 lbs

17

Sydne
Wheeler

6:30 PM WOD

1 x 3 @ 95 lbs

18

Lindsey
Angell

5:30 PM WOD

1 x 3 @ 90 lbs

19

Cheryl
Pellegrini

5:00 AM WOD

2 x 3 @ 85 lbs

progression 65-85#

19

Jessica
Warburton

6:30 PM WOD

1 x 3 @ 85 lbs

20

Ona
Lisa Wolcott

9:30 AM WOD

4 x 3 @ 80 lbs

20

Kay
Metzger

8:30 AM WOD

2 x 3 @ 80 lbs

20

Hayli
Librande

12:00 PM WOD

1 x 3 @ 80 lbs

with dbs

21

Denise
P

12:00 PM WOD

1 x 3 @ 65 lbs

21

Emily
Rue

12:00 PM WOD

1 x 3 @ 65 lbs

21

Kelly
Warburton

6:30 PM WOD

1 x 3 @ 65 lbs

22

Caroline
Nettleton

3:30 PM WOD

10 x 3 @ 55 lbs

22

Tiana
Aldana

6:30 PM WOD

1 x 3 @ 55 lbs

23

Stephanie
Vincent

8:30 AM WOD

10 x 3 @ 50 lbs

24

Private

6:00 AM WOD

1 x 3 @ 35 lbs

25

Marcia
Kauss

12:00 PM WOD

10 x 10 @ 10 lbs

front suat with10lb db, 6 box step ups, 8throw ball 10lbs x 6

26

Teri
Parkerson

8:30 AM WOD

10 x 3 @ 0 lbs

55# front squat

26

Jeffrey
Lowe

6:30 PM WOD

1 x 3 @ 0 lbs

Front squat 1x3 @ 185

26

Claire
Nettleton

3:30 PM WOD

1 x 2 @ 105 lbs

26

Madeline
Nowell

9:30 AM WOD

1 x 2 @ 67 lbs

26

Keith
Sekishiro

6:00 AM WOD

1 x 1 @ 185 lbs