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Components

Power Clean

Metcon

Settings

Workout

Tue 3-19-19s

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Power Clean (EMOM 20:00, 2 per min )

Basics: 3-5 per min light
Int: 2-3 per min medium weight
Adv: 2 per min, AHAP

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:00
Row 9 Calories
15 Hang Snatch (1x DB 50/35)
21 Squats

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

Whiteboard:

Tuesday, March 19, 2019

Clients:

Leaderboard

Power Clean
Mike McIntosh	03/23/2016	10 x 2 @ 245 lbs
Josh Moore	03/23/2016	10 x 2 @ 235 lbs
Cody Labahn	03/19/2019	10 x 2 @ 225 lbs

Clients

1

Casey
Craig

4:30 PM WOD

20 x 2 @ 255 lbs

6 @ 275

1

Andrew
Barcomb

6:30 PM WOD

10 x 2 @ 255 lbs

2

Mike
McIntosh

6:30 PM WOD

15 x 2 @ 245 lbs

4x2 @ 265, 1x2 @ 275

3

Rick
Metzger

4:30 PM WOD

18 x 2 @ 225 lbs

whiffed two rounds

3

Cody
Labahn

3:30 PM WOD

10 x 2 @ 225 lbs

9X2@245, 1X2@265

4

Andy
Froningisd ...

12:00 PM WOD

20 x 2 @ 205 lbs

4

Hugh
Barnett

3:30 PM WOD

10 x 2 @ 205 lbs

4

Tony
Moul

3:30 PM WOD

10 x 2 @ 205 lbs

5

Billy
Montgomery

9:30 AM WOD

20 x 2 @ 185 lbs

5

Matthew
Ptacek

5:30 PM WOD

20 x 2 @ 185 lbs

5

Joe
Chase

6:30 PM WOD

10 x 2 @ 185 lbs

5

Melissa
Maurer

5:30 PM WOD

10 x 2 @ 185 lbs

5

Sam
Weitnauer

6:30 PM WOD

10 x 2 @ 185 lbs

6

Caroline
Nettleton

3:30 PM WOD

10 x 2 @ 167 lbs

7

Conner
Winkler

9:30 AM WOD

20 x 2 @ 155 lbs

7

Chris
Rasmussen

5:30 PM WOD

10 x 2 @ 155 lbs

7

Ian
Plummer

5:30 PM WOD

10 x 2 @ 155 lbs

7

Joseph
McClish

6:30 PM WOD

10 x 2 @ 155 lbs

Up to 170lb

7

Stephen
Carroll

4:30 PM WOD

10 x 2 @ 155 lbs

8

Kristopher
Elliott

6:30 PM WOD

20 x 2 @ 145 lbs

8

Amanda
Koonce

4:30 PM WOD

10 x 2 @ 145 lbs

9

Brittney
Mcintosh

5:30 PM WOD

10 x 2 @ 135 lbs

10

Shannon
Boling

12:00 PM WOD

18 x 2 @ 125 lbs

10

Bensen
Craig

4:30 PM WOD

10 x 2 @ 125 lbs

11

Veronica
Wilcox

12:00 PM WOD

20 x 2 @ 115 lbs

11

Robert
Salberg

4:30 PM WOD

10 x 2 @ 115 lbs

12

Evelin
Dacker

5-7 AM Open Gym

20 x 2 @ 95 lbs

12

Jody
Chase

6:30 PM WOD

20 x 2 @ 95 lbs

12

Lynette
Hawkins

12:00 PM WOD

10 x 2 @ 95 lbs

12

Sheri
Baker

9:30 AM WOD

10 x 2 @ 95 lbs

13

Claire
Nettleton

3:30 PM WOD

10 x 2 @ 85 lbs

10@75#

14

Susan
Taylor

5:30 PM WOD

18 x 2 @ 80 lbs

15

Emily
Rue

4:30 PM WOD

10 x 2 @ 75 lbs

15

Kelly
Warburton

6:30 PM WOD

10 x 2 @ 75 lbs

16

Paul
Vasend

5-7 AM Open Gym

10 x 2 @ 0 lbs

20@185 10@205 10@225

16

Cheryl
Pellegrini

5-7 AM Open Gym

6 x 3 @ 90 lbs

14 x3@ 85#

16

Sarah
Taylor-Green

4:30 PM WOD

5 x 2 @ 95 lbs

1-10 75# 11-15 85#

16

Paul
Jones

4:30 PM WOD

2 x 2 @ 215 lbs

10@185, 5@195, 3@205

16

Lindsey
Angell

5:30 PM WOD

1 x 2 @ 120 lbs

16

Michael
Keefer

5-7 AM Open Gym

1 x 2 @ 235 lbs