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Components

Power Snatch

Hang Power Snatch

Metcon

Settings

Workout

Wednesday, October 14th

Warm-up

2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30' Banded Side Steps R/L

Strength

Power Snatch (5x1)

Power Snatch

A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.

-1min rest- (10:00-11:00)

Hang Power Snatch (2x10-12)

Hang Power Snatch

B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
10-12 TnG reps @ 75% of A

Goal is to go 5-10lbs heavier than last time (10/4)

Metcon

Metcon (Time)

42,30,18 reps of:
Single DB Front Rack Lunges @ 50/35
21,15,9 reps of:
Ring Dips
Time Cap: 15 minutes.

*Note: If you are doing box dips, do 42,30,18 (ONLY double the reps for the box dips).

Accessory work

3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-

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

Whiteboard:

Wednesday, October 14, 2020

Male Clients

1

marcus
ardiel

AM WOD 6:45

5 x 1 @ 165 lbs

2

Mauricio
1

AM WOD 6:45

5 x 2 @ 155 lbs

3

Andy
Relford

PM WOD 4:45

5 x 1 @ 140 lbs

3

Ryan
Katona

PM WOD 4:45

5 x 1 @ 140 lbs

105/115/125/135/140

4

Zach
Smith'

AM WOD 5:30

5 x 1 @ 130 lbs

95, 115, 115, 125, 130

5

Christian
Gomez

PM WOD 3:30

5 x 1 @ 125 lbs

95,105,115,125,125

6

Private

AM WOD 5:30

5 x 1 @ 120 lbs

7

Jayce
Mawson

AM WOD 6:45

5 x 1 @ 115 lbs

8

Joseph
Ulibarri

AM WOD 5:30

5 x 1 @ 90 lbs

65,70,75,85,90

9

Jason
McDermott

AM WOD 6:45

5 x 1 @ 80 lbs

10

Jon
Bender

PM WOD 4:45

2 x 1 @ 140 lbs

125, 135x2, 140x2

Female Clients

1

Amity
Livingston

AM WOD 11:30

5 x 1 @ 130 lbs

105 115 120 125 130

2

Liz
Russo

AM WOD 11:30

5 x 1 @ 90 lbs

65,75, 80,85

2

Natasha
Bates

PM WOD 6:00

5 x 1 @ 90 lbs

65,75,80,85,90

3

Johanna
Hayden

PM WOD 6:00

5 x 1 @ 85 lbs

3

Lily
Johnson

PM WOD 3:30

5 x 1 @ 85 lbs

65,75,80,85,85

4

Amanda
Mortley

AM WOD 5:30

5 x 1 @ 75 lbs

4

Kelsey
Vigil

AM WOD 5:30

5 x 1 @ 75 lbs

5

Sara
Fellows

AM WOD 5:30

5 x 1 @ 70 lbs

6

Rachel
Furnari

AM WOD 5:30

5 x 1 @ 60 lbs

Building

7

Betsy
Hyde

AM WOD 5:30

5 x 1 @ 50 lbs

8

KRISTIAN
FAZIO

AM WOD 5:30

5 x 1 @ 35 lbs

Worked up to Failed at 40#

9

Abby
Bassie

PM WOD 6:00

3 x 1 @ 75 lbs

9

Sarah
Lujan

PM WOD 6:00

1 x 1 @ 70 lbs

2@60, 2@65, last 1@70