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Components

Snatch

Metcon

Settings

Workout

Thur 10-10-19s

1: Snatch (Build to a heavy single (squat or power) 16:00)

Snatch

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 16:00
1 Bar Muscle Up*
1 Snatch (155/105)*
Bike 8 Calories
*Increase BMU and Snatch by 1 rep per round.

Beg: 65/35, 8 ring rows, 8 light snatch every round
Int: 95/65, 8 pull ups, 8 snatch every round
Adv: as written

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Whiteboard:

Thursday, October 10, 2019

Clients:

Male Clients

1

Steve
South

5:30 PM WOD

1 x 1 @ 215 lbs

2

Casey
Craig

12:00 PM WOD

1 x 1 @ 205 lbs

3

Mike
McIntosh

6:30 PM WOD

1 x 1 @ 185 lbs

Failed 195 and 200

4

Dennis
"the hulk" ...

3:30 PM WOD

1 x 1 @ 175 lbs

5

Collin
Kayser

5:30 PM WOD

1 x 1 @ 170 lbs

6

Matthew
Ptacek

4:30 PM WOD

1 x 1 @ 165 lbs

7

Paul
Jones

4:30 PM WOD

1 x 1 @ 155 lbs

8

Anthony
Melendez

4:30 PM WOD

1 x 1 @ 140 lbs

9

Daniel
DiFabio

4:30 PM WOD

1 x 1 @ 135 lbs

10

Adolfo
Aldana

6:30 PM WOD

1 x 1 @ 115 lbs

10

Kristopher
Elliott

5:30 PM WOD

1 x 1 @ 115 lbs

working on form

Female Clients

1

Riley
Alfaqeeh

5:30 PM WOD

1 x 1 @ 150 lbs

2

Stephanie
Hull

4:30 PM WOD

1 x 1 @ 130 lbs

3

KimBot
Sekishiro

5:30 PM WOD

1 x 1 @ 110 lbs

4

Lindsey
Angell

5:30 PM WOD

1 x 1 @ 95 lbs

5

Shawnette
Anderson

3:30 PM WOD

1 x 1 @ 85 lbs

5

Tiana
Aldana

6:30 PM WOD

1 x 1 @ 85 lbs

6

Sara
Roth

9:30 AM WOD

5 x 1 @ 75 lbs

4 rounds

6

Maddy
Hedstrom

3:30 PM WOD

1 x 1 @ 75 lbs

7

Alyssa
Henry

5:30 PM WOD

1 x 1 @ 65 lbs

7

Sheri
Baker

9:30 AM WOD

1 x 1 @ 65 lbs

8

Melissa
Gonzalez

9:30 AM WOD

15 x 1 @ 55 lbs

9

Heidi
Chin

12:00 PM WOD

1 x 1 @ 45 lbs