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Components

Clean Pull

Clean Pull

Metcon

Settings

WOD

Tuesday December 15th, 2020

Warm-up

2 Sets
12 Cal Bike or Row
15 Banded Good Mornings
12 Medball Cleans
30 sec Hollow Hold

Strength

Clean Pull

A) Halting Clean Pulls
3 reps E2MOM x 6 sets
Building from 65%
NOT tough & go
reset at the bottom

Pause 2" off the ground on the way up.

Work on extending & a big shrug!!

*No rest go directly into the drop set on the next 2min interval.

Clean Pull

B) Drop set
5 reps @ 90% of A
E2MOM x 2 sets
No halting
NO tough & go
Work on extending & a big shrug!!

Metcon

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
90 Wall Balls
60 Cals
30 Deadlifts

Scaled: 155/110 , 14/12
RX: 185/125 , 20/14
RX+: 225/155 , 30/20

Accessory work

Tabata
20 sec Medball Pressing Flutter Kicks
10 sec rest
x 8 sets

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

Whiteboard:

Tuesday, December 15, 2020

Leaderboard

Men's Clean Pull
Micah Easterling	01/19/2021	6 x 3 @ 275 lbs
Zach Smith'	01/19/2021	6 x 3 @ 250 lbs
Tim Warner	01/19/2021	6 x 3 @ 240 lbs

Women's Clean Pull
Amity Livingston	01/19/2021	6 x 3 @ 255 lbs
Lily Johnson	01/19/2021	6 x 3 @ 200 lbs
Natalie surran	01/19/2021	6 x 3 @ 185 lbs

Male Athletes

1

Michael
Simpson

PM WOD 3:30

6 x 3 @ 225 lbs

175, 185, 195, 205, 215, 225

2

Zach
Smith'

AM WOD 5:30

6 x 3 @ 220 lbs

Worked up from 155

3

marcus
ardiel

AM WOD 6:45

6 x 3 @ 215 lbs

3

Tim
Warner

PM WOD 3:30

6 x 3 @ 215 lbs

Built to

4

Marshall
Mortley

AM WOD 6:45

6 x 3 @ 200 lbs

Building

5

Micah
Easterling

AM WOD 11:30

6 x 3 @ 195 lbs

6

Jason
Hoy

AM WOD 6:45

6 x 3 @ 165 lbs

7

Adam
Gross

PM WOD 6:00

6 x 3 @ 150 lbs

8

Ed
Furnari

AM WOD 5:30

6 x 3 @ 115 lbs

Female Athletes

1

Amity
Livingston

AM WOD 11:30

6 x 3 @ 160 lbs

3 Power Cleans 2 inches off ground not dropping bar

2

Danielle
Walker

PM WOD 3:30

6 x 3 @ 155 lbs

3

Sara
Fellows

AM WOD 5:30

6 x 3 @ 135 lbs

4

Kristina
Metge

AM WOD 5:30

6 x 3 @ 105 lbs