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Snatch & Clean EMOM 12:00

Metcon

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Workout

Thu 7-26-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Snatch & Clean EMOM 12:00 (EMOM 12 min)

1 Snatch and 1 Clean every minute (one bar). Record the heaviest total weight of both lifts and your progressions to the comments

3: Metcon (Time)

15-9-6
Snatch (135/95)
Bar Muscle Ups (x2 CTB/Pull-ups)

Basics - (75/55)
Int - (95/65)
Rx - as written
RX+ - (155/105)

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

Whiteboard:

Thursday, July 26, 2018

Clients:

Male Clients

1

Mikey
Nantze

9:30 AM WOD

1 x 1 @ 480 lbs

s-205 c-275

2

Jake
Johnson

4:30 PM WOD

1 x 1 @ 460 lbs

S 205 C 255

3

Mike
McIntosh

5:30 PM WOD

1 x 1 @ 450 lbs

S- 200 C- 250

4

Casey
Craig

3:30 PM WOD

5 x 1 @ 430 lbs

S 215. C 215.

5

Toby
Tooley

3:30 PM WOD

1 x 1 @ 357 lbs

137 SNATCH 225 CLEAN

6

Dave
sWolcott

12:00 PM WOD

1 x 1 @ 350 lbs

165snatch/185clean

6

Perry
DeJoode

5:30 PM WOD

1 x 1 @ 350 lbs

C 175 and S 175

7

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 340 lbs

145 + 195

8

Curt
Wagner

5:30 PM WOD

1 x 1 @ 330 lbs

140 snatch 190 clean

9

David
Ludi

5:30 PM WOD

1 x 1 @ 230 lbs

9

TIMMY

12:00 PM WOD

1 x 1 @ 230 lbs

#115

10

Michael
Brown

3:30 PM WOD

1 x 1 @ 210 lbs

105/105

11

Steve
South

6:30 PM WOD

1 x 1 @ 195 lbs

12

Paul
Vasend

5-7 AM Open Gym

7 x 1 @ 155 lbs

1@135 2@145

13

Ben
Morehouse

4:30 PM WOD

4 x 1 @ 135 lbs

13

Jason
Murphy

4:30 PM WOD

1 x 1 @ 135 lbs

13

Jason
Perrizo

5:30 PM WOD

1 x 1 @ 135 lbs

14

Alex
Przybylowski

6:30 PM WOD

1 x 1 @ 125 lbs

15

Jeffrey
Lowe

6:30 PM WOD

1 x 1 @ 115 lbs

115 each move

15

John
Foley

5:30 PM WOD

1 x 1 @ 115 lbs

125 clean

16

Rob
Johnston

5:30 PM WOD

1 x 1 @ 0 lbs

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

2 x 1 @ 290 lbs

115-125-135-145

2

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 230 lbs

115+115

3

Veronica
Wilcox

12:00 PM WOD

1 x 1 @ 220 lbs

5x Clean @ 125 Snatch @ 95 7x Clean @ 95 Snatch @ 95

4

Ali
Parkerson

3:30 PM WOD

1 x 1 @ 200 lbs

100lb each -

5

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 180 lbs

cleans 75-105 and snatch at 75 all 12 rounds

6

Tabitha
Dean

5-7 AM Open Gym

1 x 1 @ 150 lbs

started at 75# each snatch & clean went to 65# each

7

Delia
Miranda

9:30 AM WOD

1 x 1 @ 140 lbs

75 lb clean 65 lb snatch

8

Hayli
Librande

4:30 PM WOD

1 x 1 @ 115 lbs

55# snatch, 60# clean db

9

Sarah
Taylor-Green

5:30 PM WOD

12 x 4 @ 110 lbs

9

Amy
Holcomb

6:30 PM WOD

1 x 1 @ 110 lbs

9

Gab
Ludi

5:30 PM WOD

1 x 1 @ 110 lbs

10

Halley
Parker

4:30 PM WOD

1 x 1 @ 85 lbs

11

Theresa
Williams

3:30 Open Gym

1 x 1 @ 80 lbs

12

Aimee
Murphy

4:30 PM WOD

1 x 1 @ 75 lbs

12

Ashley
Zollman

3:30 PM WOD

1 x 1 @ 75 lbs

12

Teri
Parkerson

12:00 PM WOD

1 x 1 @ 75 lbs

all cleans

13

Jessica
Warburton

6:30 PM WOD

1 x 1 @ 70 lbs

14

Maria
Arellano

3:30 PM WOD

1 x 1 @ 65 lbs

15

Heidi
Zuk

6:00 AM WOD

1 x 1 @ 55 lbs

15

Jenny
Ammon

12:00 PM WOD

1 x 1 @ 55 lbs

15

Melissa
Andal

5-7 AM Open Gym

1 x 1 @ 55 lbs