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Components

Hang Snatch

Metcon

Settings

Workout

Proprioceptive awareness

Weightlifting

EMOM x12

Min 1: Hang Snatch (2 reps, climbing (full snatch) )

Hang Snatch

Gymnastics

Min 2: get upside down
HS hold | wall walk | HS walk | shoulder taps

Conditioning

Metcon (AMRAP - Rounds and Reps)

AMRAP 13
   6x50’ (3 x down and back) wb sprint 20/14
   20 wallballs
   20 alt DB snatch 50/35

Scoring note: 6x50’ = 30 reps ( 5 reps per 50 feet)

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

Whiteboard:

Wednesday, January 08, 2020

Clients:

Clients

1

Mickey
MetCon

12 PM WOD

1 x 2 @ 174.2 lbs

1

Mike
Staten

12 PM WOD

1 x 2 @ 174.2 lbs

2

Joel
Gackstetter

5 PM WOD

1 x 2 @ 145 lbs

2

Ricky
Pratt

6 PM WOD

1 x 2 @ 145 lbs

3

Tyson
Stoll

6 PM WOD

1 x 2 @ 125 lbs

form

4

Zachary
Righter

12 PM WOD

1 x 2 @ 115 lbs

5

Halie
Donuts

6 PM WOD

3 x 2 @ 95 lbs

6

Tiffany
Akeman

5 PM WOD

1 x 2 @ 80 lbs

7

Brian
Fritz

6 AM WOD

1 x 2 @ 75 lbs

7

chad
miller

6 AM WOD

1 x 2 @ 75 lbs

7

Jim
Sutphin

5 PM WOD

1 x 2 @ 75 lbs

7

Mark
Shearman

6 AM WOD

1 x 2 @ 75 lbs

8

Ashleigh
Smith

5 PM WOD

1 x 2 @ 70 lbs

9

Melissa
Bieniek

6 AM WOD

1 x 2 @ 60 lbs

10

Madeline
Shearman

6 AM WOD

1 x 2 @ 55 lbs

Min 2: wall walks

11

Jacob
McConnell

5 PM WOD

1 x 5 @ 45 lbs

push jerk

12

Easton
Gladney

6 PM WOD

1 x 2 @ 35 lbs

Used women’s bar for form

13

RUTH
Rusch

6 AM WOD

1 x 2 @ 25 lbs

14

julian
gackstetter

5 PM WOD

1 x 5 @ 15 lbs

push jerk