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Components

Push Press

Push Jerk

Split Jerk

Metcon

Settings

Workout

Mon 9-23-19s

1a: Push Press (1RM, build to heavy across 20 reps)

Push Press

Choose 1 (split Jerk, push jerk, push press)
pick the one you have no data in wodify for or based on experience: Push Press > Push Jerk > Split Jerk. Warm up all three. 20:00

1b: Push Jerk (1RM, build to heavy across 20 reps)

1c: Split Jerk (1RM, build to heavy across 20 reps)

Split Jerk

2: Metcon (AMRAP - Reps)

AMRAP 12:00
Run 50m
10 Ring Dips
Run 50m
10 Renegade rows (35/25#)
Run 50m
10 Burpees

count reps, runs = 0
Basics: jumping bar dips
Int: bar dips
Adv: as written
Plus: sub 3 ring muscle ups for dips
Renegade rows: https://youtu.be/YHN0SGa-68Q

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

Whiteboard:

Monday, September 23, 2019

Clients:

Male Clients

1

Cody
Labahn

6:30 PM WOD

1 x 1 @ 265 lbs

2

Rick
Metzger

4:30 PM WOD

1 x 1 @ 225 lbs

2

Shawn
Johnson

5:30 PM WOD

1 x 1 @ 225 lbs

2

Steve
South

5:30 PM WOD

1 x 1 @ 225 lbs

3

Paul
Jones

4:30 PM WOD

1 x 1 @ 195 lbs

4

Tyler
Knudson

4:30 PM WOD

1 x 1 @ 185 lbs

5

Matt
Polacek

12:00 PM WOD

1 x 1 @ 175 lbs

6

Daniel
DiFabio

4:30 PM WOD

1 x 1 @ 170 lbs

7

Bob
Rindy

5:30 PM WOD

1 x 1 @ 115 lbs

7

Robert
Salberg

5:30 PM WOD

1 x 1 @ 115 lbs

8

Andy
Frank

4:30 PM WOD

1 x 175 @ 0 lbs

Female Clients

1

Michelle
Robinson

3:30 PM WOD

1 x 1 @ 115 lbs

1

Sheri
Baker

8:30 AM WOD

1 x 1 @ 115 lbs

2

Melissa
Hedstrom

8:30 AM WOD

1 x 1 @ 100 lbs

3

Brittni
Schomus

8:30 AM WOD

1 x 1 @ 85 lbs

3

Lori
Pietrok

6:30 PM WOD

1 x 1 @ 85 lbs

4

Jenniffer
Bakke

5:00 AM WOD

1 x 1 @ 75 lbs

5

Hayli
Librande

8:30 AM WOD

1 x 1 @ 70 lbs

with dbs

6

Heidi
Chin

12:00 PM WOD

1 x 1 @ 62 lbs

7

Thais
Rodick

5:00 AM WOD

1 x 1 @ 0 lbs

65