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Components

Front Squat

Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (4X6)

Front Squat

E2M

Front Squat
4×6 @ 75%

Metcon

Metcon (Time)

5 Rounds
15 Thrusters 115/75lbs
15 Chest to Bar Pull Ups
After 19.5 you have to be ready to get wayyyyy outside your comfort zone with terrible movement combinations. This should do the trick.

Extra Credit

Metcon (3 Rounds for reps)

AMRAP 2:00 x 3
20/12 Calorie AAB
Max KB Snatch in remaining time 70/53lbs
Rest 1:00
Sprint the bike and try to hold onto the KB, switching hands whenever you want.

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

Whiteboard:

Tuesday, October 15, 2019

Male Clients

1

Christian
Schramm

PM WOD 4:30

4 x 6 @ 235 lbs

2

Jonathan
Longdon

PM WOD 5:30

4 x 6 @ 225 lbs

205 215 225 rest

3

Mark
Fuentes

PM WOD 6:30

4 x 6 @ 205 lbs

4

Sean
Chinana

AM WOD 11:30

4 x 6 @ 185 lbs

5

Pete
Bosler

AM WOD 11:30

4 x 6 @ 155 lbs

6

marcus
ardiel

AM WOD 6:30

4 x 6 @ 135 lbs

7

Adam
Jones

PM WOD 6:30

4 x 6 @ 125 lbs

Skill work baby

8

Mauricio
1

AM WOD 5:30

4 x 6 @ 95 lbs

9

Colton
Deeter

PM WOD 6:30

1 x 6 @ 205 lbs

9

Jason
Hoy

AM WOD 6:30

1 x 6 @ 135 lbs

115x2,125x1,135x1

9

Jon
Bender

PM WOD 5:30

1 x 6 @ 220 lbs

3x210

Female Clients

1

Carly
Newlands

AM WOD 11:30

4 x 6 @ 185 lbs

2

Amanda
Garcia

PM WOD 3:30

4 x 6 @ 135 lbs

First two sets at 115 (too light)

3

Angelica
Lopez

AM WOD 11:30

4 x 6 @ 65 lbs