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Components

Clean/Lunge Complex

Metcon

Settings

Workout

Thur 12-19-19s

1: Clean/Lunge Complex (EMOM 14:00)

2 Power Clean + 4 Front Rack Lunges

Consider the reps and go with a medium weight. Target is approx 50% of your max clean or lunge. The 6 reps should not take more than 30 seconds.

2: Metcon (Time)

Complete 3 rounds for time:
500m Row
20 Snatches (50/35# DB)
20 Box Jumps (24/20")

scale as needed

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

Whiteboard:

Thursday, December 19, 2019

Clients:

Male Clients

1

Steve
South

5:30 PM WOD

14 x 1 @ 185 lbs

2

Cody
Labahn

4:30 PM WOD

14 x 1 @ 175 lbs

3

Ted
TooTall

3:30 PM WOD

14 x 1 @ 165 lbs

4

Scott
Seo

6:30 PM WOD

14 x 1 @ 155 lbs

5

Anthony
Melendez

6:30 PM WOD

14 x 1 @ 135 lbs

5

Collin
Kayser

4:30 PM WOD

14 x 1 @ 135 lbs

5

Joe
Chase

3:30 PM WOD

14 x 1 @ 135 lbs

5

Paul
Jones

4:30 PM WOD

14 x 1 @ 135 lbs

6

Conner
Winkler

9:30 AM WOD

14 x 1 @ 115 lbs

6

Rudy
Garibay

3:30 PM WOD

14 x 1 @ 115 lbs

7

Jamie
Teeples

12:00 PM WOD

14 x 1 @ 100 lbs

Much more weight than Verconica Wilcox

7

Shawn
Richardson

6:30 PM WOD

14 x 1 @ 100 lbs

8

Andy
Frank

12:00 PM WOD

14 x 1 @ 95 lbs

9

Peter "Bir ...
Kauss

5:30 PM WOD

10 x 1 @ 185 lbs

engine failure?

Female Clients

1

Heidi
Lloyd

9:30 AM WOD

14 x 1 @ 95 lbs

1

Nikki
Nelson

9:30 AM WOD

14 x 1 @ 95 lbs

1

Priscilla
Hawley

5:30 PM WOD

14 x 1 @ 95 lbs

1

Veronica
Wilcox

12:00 PM WOD

14 x 1 @ 95 lbs

2

Jessica
Warburton

6:30 PM WOD

14 x 1 @ 85 lbs

2

Olivia
Dias

5-7 AM Open Gym

14 x 1 @ 85 lbs

3

Claire
Nettleton

3:30 PM WOD

14 x 1 @ 75 lbs

3

Livie
Foley

12:00 PM WOD

14 x 1 @ 75 lbs

3

Sheri
Baker

5-7 AM Open Gym

14 x 1 @ 75 lbs

4

Private

9:30 AM WOD

14 x 1 @ 65 lbs

4

Lindsey
Angell

5:30 PM WOD

14 x 1 @ 65 lbs

4

Stephanie
Vincent

4:30 PM WOD

14 x 1 @ 65 lbs

5

Alyssa
Henry

5:30 PM WOD

14 x 1 @ 55 lbs

6

Deidre
Jones

4:30 PM WOD

14 x 1 @ 45 lbs

6

Susan
Taylor

5:30 PM WOD

14 x 1 @ 45 lbs