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Clean Pull + Clean Hi ...

Metcon

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Workout

Wednesday March 17th

Clean Pull + Clean High Pull+Hang Clean (1x5)

Clean Pull+ Clean High Pull + Hang Clean ( 1+1+1 ) every :90 x 5 sets start at 70% and build

* For the high pull, be patient through the pull and try not to bend the arms first. The elbows are pulling high and outside to set us up for the pull under the band.

Metcon

Metcon (Time)

10 Rounds For Time:
10 Wallballs 30/20
5 HSPU
3 MU Ring/bar

* It is ment to be a heavier WB, so increase from what you usually use.
*HSPU- if you are a boss as kipping try strict or scale to Pike HSPU off a box
* MU Scale is Banded ring transitions> or jumping bar MUS> or strict pullup

Accessory work

Accumlate 5 Min Plank. ( You can alternate every :30 from side planks to middle, and from Straight arms or Elbows)

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

Whiteboard:

Wednesday, March 17, 2021

Leaderboard

Men's Clean Pull + Clean Hi ...
Michael Simpson	03/17/2021	5 x 1 @ 245 lbs
Mark Smith	03/17/2021	5 x 1 @ 235 lbs
Tim Warner	03/17/2021	5 x 1 @ 215 lbs

Women's Clean Pull + Clean Hi ...
Amity Livingston	03/17/2021	5 x 1 @ 195 lbs
Samantha Jaramillo	03/17/2021	5 x 1 @ 140 lbs
Liz Russo	03/17/2021	5 x 1 @ 125 lbs

Male Clients

1

Michael
Simpson

PM WOD 4:45

5 x 1 @ 245 lbs

155, 185, 205, 225, 245 Amy said my high pull sucked.

2

Mark
Smith

AM WOD 5:30

5 x 1 @ 235 lbs

3

marcus
ardiel

AM WOD 5:30

5 x 1 @ 215 lbs

3

Tim
Warner

PM WOD 3:30

5 x 1 @ 215 lbs

4

James
Ciccone

AM WOD 5:30

5 x 1 @ 205 lbs

145 155 185 205 Failed on 225

5

Zach
Smith'

AM WOD 5:30

5 x 1 @ 190 lbs

Up from 155

6

Mike
Walsh

AM WOD 6:45

5 x 1 @ 185 lbs

7

Lorenzo
Hernandez

PM WOD 3:30

5 x 1 @ 170 lbs

Knees are bugging.

8

Garrick
Gonzalez

PM WOD 4:45

5 x 3 @ 155 lbs

Last set

8

Christian
Gomez

PM WOD 4:45

5 x 1 @ 155 lbs

95 start

9

Jayce
Mawson

AM WOD 6:45

5 x 1 @ 135 lbs

Female Clients

1

Amity
Livingston

AM WOD 11:30

5 x 1 @ 195 lbs

2

Kelsey
Vigil

AM WOD 5:30

5 x 3 @ 145 lbs

Worked up to 145

3

Samantha
Jaramillo

AM WOD 11:30

5 x 1 @ 140 lbs

4

Liz
Russo

AM WOD 11:30

5 x 1 @ 125 lbs

☹️

5

Natalie
surran

AM WOD 5:30

5 x 5 @ 115 lbs

Attempted 125 failed twice 😑

6

Elizabeth
Gomez

PM WOD 6:00

5 x 1 @ 100 lbs

65,75,85,95,100

7

Rachel
Furnari

AM WOD 6:45

5 x 1 @ 95 lbs

Building

8

Alicia
Ciccone

AM WOD 5:30

5 x 3 @ 75 lbs

8

KRISTIAN
FAZIO

AM WOD 5:30

5 x 1 @ 75 lbs

Worked up to