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Components

Power Clean

Metcon

Settings

Workout

Wednesday

Warm-up

2 ROUNDS
1:00 Bike*
10 Toe Touch Jumping Jacks
8 Elbow Punches
8 Good Morning**
6 Broad Jumps
6 Hollow Rocks

*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard
**Round 2 Perform Hang Muscle Clean

Strength

Power Clean (Build to a Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
15/12 Cal Bike
9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)

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Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Kelly
Souheaver

SBMetcon: Noon

1 x 1 @ 275 lbs

missed 295

2

Brad
Carnall

SBMetcon: 6:00 AM

1 x 1 @ 265 lbs

2

Drew
Austin

SBMetcon: 6:30 PM

1 x 1 @ 265 lbs

3

Allen
Turner

SBMetcon: Noon

1 x 1 @ 235 lbs

4

Austin
Murphy

SBMetcon: 8:00 AM

1 x 1 @ 215 lbs

4

Robert
Froehlich

SBMetcon: Noon

1 x 1 @ 215 lbs

5

Andrew
Schreiner

SBMetcon: 8:00 AM

1 x 1 @ 205 lbs

5

Scott
deLelys

SBMetcon: 7:00 AM

1 x 1 @ 205 lbs

6

Jozsi
Popper

SBMetcon: 7:30 PM

1 x 1 @ 195 lbs

6

Ryan
Nesselroade

SBMetcon: 9:00 AM

1 x 1 @ 195 lbs

7

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 1 @ 185 lbs

7

Ryan
Higgins

SBMetcon: 9:00 AM

1 x 1 @ 185 lbs

8

Jim
Kuklen

SBMetcon: Noon

1 x 1 @ 175 lbs

9

Minesh
Patel

SBMetcon: 7:00 AM

1 x 1 @ 170 lbs

10

Piyush
Koria

SBMetcon: 5:00 AM

1 x 1 @ 165 lbs

11

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 1 @ 155 lbs

12

Abrar
Syed

SBMetcon: 7:30 PM

1 x 1 @ 145 lbs

13

Scott
Waechter

SBMetcon: 6:00 AM

1 x 1 @ 135 lbs

Female Clients

1

Ann
Souheaver

SBMetcon: 4:30 PM

1 x 1 @ 180 lbs

2

Adrianna
Powers

SBMetcon: 9:00 AM

1 x 1 @ 160 lbs

3

CC
Anthony

SBMetcon: 9:00 AM

1 x 1 @ 135 lbs

3

Federica
Pena

SBMetcon: 9:00 AM

1 x 1 @ 135 lbs

4

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 1 @ 130 lbs

5

Carolina
Rodriguez ...

SBMetcon: 7:30 PM

1 x 1 @ 125 lbs

5

Danielle
Walsh

SBMetcon: 3:30 PM

1 x 1 @ 125 lbs

Failed 135#

5

Julie
Murphy

SBMetcon: 8:00 AM

1 x 1 @ 125 lbs

5

Kristi
Ward

SBMetcon: 9:00 AM

1 x 1 @ 125 lbs

5

Liva
Rivera

SBMetcon: 9:00 AM

1 x 1 @ 125 lbs

5

Rose-Agnes
Pardo

SBMetcon: 7:30 PM

1 x 1 @ 125 lbs

6

Bianka
Gonzalez

SBMetcon: Noon

1 x 1 @ 115 lbs

6

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 1 @ 115 lbs

6

Dara
Bettencourt

SBMetcon: 3:30 PM

1 x 1 @ 115 lbs

7

Evelyn
deLelys

SBMetcon: 5:00 AM

1 x 1 @ 110 lbs

7

Shannon
DeDomenico

SBMetcon: 9:00 AM

1 x 1 @ 110 lbs

8

Meghan
Nesselroade

SBMetcon: 4:30 PM

1 x 1 @ 105 lbs

8

Natasha
Hidalgo

SBMetcon: 7:00 AM

1 x 1 @ 105 lbs

9

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 1 @ 100 lbs

10

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 1 @ 95 lbs

11

Karin
Jones

SBMetcon: 5:00 AM

1 x 1 @ 85 lbs

12

Natalya
Colmenares

SBMetcon: Noon

6 x 2 @ 27.5 lbs

13

Amanda
Glenz

SBMetcon: 6:30 PM

1 x 150 @ 0 lbs