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Components

CLEAN + THRUSTER

Metcon

Settings

WOD

4/25/17

L2 Skill/Strength

A1- 4 X 10 LANDMINE HALF KNEELING PRESS
**REST 30 SEC

A2- 4 X 8 GLUTE HAM RAISES
**REST 30 SEC

Warm-up

Banded bottom squat
:90 sec on bike
3 rounds:
5 Hang cleans
5 Thrusters

A: CLEAN + THRUSTER (11 MIN TO FIND HEAVY CLEAN + THRUSTER)

B: Metcon (Time)

3 ROUNDS
25 CAL BIKE
15 HANG CLEANS @ 115/73
5 D BALL TO SHOULDER @ 120/80

Mobility

Suprapatellar pouch smash

Serratus smash on roller

Conditioning

9 X 1:40 ROW
REST 20 SEC
TARGET IS 500M/420M

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

Whiteboard:

Tuesday, April 25, 2017

Leaderboard

Men's CLEAN + THRUSTER
Bowen Hopkins	04/25/2017	1 x 1 @ 215 lbs
Roman Joyce	04/25/2017	1 x 1 @ 165 lbs
Tommy Callaway	04/25/2017	1 x 1 @ 165 lbs

Women's CLEAN + THRUSTER
Chelsea Powell	04/25/2017	1 x 1 @ 133 lbs
Dianna Floyd	04/25/2017	1 x 1 @ 118 lbs
Janetta Alabi-Isama	04/25/2017	1 x 1 @ 103 lbs

Male Athletes

1

Justin
Brewer

1:30 PM OPEN GYM

1 x 1 @ 250 lbs

2

Boaz
Braucht

5:30 PM

1 x 1 @ 240 lbs

3

Bryan
Miller

12:15 PM

1 x 1 @ 225 lbs

4

Bowen
Hopkins

3:30 PM

1 x 1 @ 215 lbs

4

Eric
Roux

12:15 PM

1 x 1 @ 215 lbs

Failed 225 and 235 :(

4

Hunter
Waters

3:30 PM

1 x 1 @ 215 lbs

4

Ryan
Wingers

12:15 PM

1 x 1 @ 215 lbs

5

Clifton
Walker

8:15 AM

1 x 1 @ 205 lbs

5

Dalton
Stubbs

4:30 PM

1 x 1 @ 205 lbs

6

Ben
Meyers

3:30 PM

1 x 1 @ 195 lbs

6

Danny
Brinson

5:30 PM

1 x 1 @ 195 lbs

7

Steven
Pecko

12:15 PM

1 x 1 @ 185 lbs

Missed 205 thruster

8

justin
burns

3:30 PM

1 x 1 @ 165 lbs

8

Roman
Joyce

5:30 PM

1 x 1 @ 165 lbs

8

Tommy
Callaway

8:15 AM

1 x 1 @ 165 lbs

9

Walter
Ivy

6:30 PM

1 x 1 @ 150 lbs

10

Zack
Bentley

5:30 PM

1 x 1 @ 145 lbs

11

Jason
Cammack

5:30 PM

1 x 1 @ 135 lbs

12

Salomon
Gonzalez

5:30 PM

1 x 1 @ 125 lbs

13

Devin
Bannon

3:30 PM

1 x 1 @ 115 lbs

13

Michael
Moore

3:30 PM

1 x 1 @ 115 lbs

14

Mason
Brinson

5:30 PM

1 x 1 @ 86 lbs

15

John
Swett

12:15 PM

1 x 1 @ 55 lbs

Clean & Jerk

Female Athletes

1

Christina
Gipson

1:30 PM OPEN GYM

1 x 1 @ 173 lbs

Missed the lockout on 183

2

Megan
Mormile

5:30 PM

1 x 1 @ 138 lbs

3

Chelsea
Powell

4:30 PM

1 x 1 @ 133 lbs

20# thruster pr

3

Private

5:30 PM

1 x 1 @ 133 lbs

3

Melanie
Blair

12:15 PM

1 x 1 @ 133 lbs

4

Madison
Jarvis

12:15 PM

1 x 1 @ 128 lbs

5

Laura
Brannen

8:15 AM

1 x 1 @ 123 lbs

5

Mia
Burdette

1:30 PM OPEN GYM

1 x 1 @ 123 lbs

6

Dianna
Floyd

8:15 AM

1 x 1 @ 118 lbs

6

Erin
henry

8:15 AM

1 x 1 @ 118 lbs

new thruster pr

7

Laura
Agnich

3:30 PM

1 x 1 @ 113 lbs

8

Alexis
Hackman

12:15 PM

1 x 1 @ 103 lbs

8

Amanda
Smith

4:30 PM

1 x 1 @ 103 lbs

8

Erin
Jordan

6:30 PM

1 x 1 @ 103 lbs

8

Janetta
Alabi-Isama

4:30 PM

1 x 1 @ 103 lbs

8

Kodi
Day

12:15 PM

1 x 1 @ 103 lbs

8

Rachel
Zachary

6:30 PM

1 x 1 @ 103 lbs

9

Kathi
Richardson

6:30 PM

1 x 1 @ 100 lbs

10

Emma
Minick

4:30 PM

1 x 1 @ 98 lbs

11

Janet
Lanier

3:30 PM

1 x 1 @ 88 lbs

11

Tracey
Perryman

4:30 PM

1 x 1 @ 88 lbs

12

Katelyn
Grimes

5:30 PM

1 x 1 @ 83 lbs

13

Donna
Holmes

4:30 PM

1 x 1 @ 80 lbs

13

Jessica
Jenkins

4:30 PM

1 x 1 @ 80 lbs

14

Cameron
Brown

6:30 PM

1 x 1 @ 78 lbs

15

Dawn
Tysinger

8:15 AM

1 x 1 @ 75 lbs