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Components

Barbell complex: Pull ...

Metcon

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Workout

Keller

Weightlifting

Barbell complex: Pull + HPS + 2 HSS (12 minutes to build)

Conditioning

Metcon (2 Rounds for reps)

ROUND 1 AMRAP 8
50 double unders
40 S2OH 45/35
30 sit ups
20 box jumps 24/20
10 overhead lunge 45/35
rest 2 minutes

ROUND 2 AMRAP 8
10 HSPU
10 cal bike or row
30 donkey kicks

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

Whiteboard:

Wednesday, January 26, 2022

Clients:

Clients

1

Brandon
Beefcake

4 PM open gym

1 x 1 @ 163.17 lbs

2

GREGORY
SEMONIN

5PM WOD

1 x 1 @ 154.35 lbs

2

Mickey
MetCon

4 PM open gym

1 x 1 @ 154.35 lbs

Missed final rep at 74 KG

3

Adam
Motycka

6:15 PM WOD

1 x 1 @ 135 lbs

3

Charlie
Krueger

5PM WOD

1 x 1 @ 135 lbs

3

nick
davis

4 PM open gym

1 x 1 @ 135 lbs

3

Tyson
Stoll

12PM WOD

1 x 1 @ 135 lbs

technique

4

Kaleb
Figy

5PM WOD

1 x 1 @ 132.3 lbs

5

Jerry
Fairchild

6:15 PM WOD

1 x 1 @ 115 lbs

5

Matt
McFadden

12PM WOD

1 x 1 @ 115 lbs

hps to ohs (2)

6

Nikki
Barbell

4 PM open gym

1 x 1 @ 101 lbs

7

William
Florich

4 PM open gym

1 x 1 @ 95 lbs

8

Erin
Konopacke

4 PM open gym

1 x 1 @ 90 lbs

8

Steve
Sokasits

6:15 PM WOD

1 x 1 @ 90 lbs

9

Chase
Richards

5PM WOD

1 x 1 @ 85 lbs

10

Stacey
Ice

4 PM open gym

1 x 1 @ 75 lbs

failed 80

11

Holly
McFadden

4 PM open gym

1 x 1 @ 60 lbs

Failed 65

12

Angela
Zgurich

6:15 PM WOD

1 x 1 @ 55 lbs

12

Nicole
Dailey

6:15 PM WOD

1 x 1 @ 55 lbs

technique

13

Shannon
Northrup

5PM WOD

1 x 1 @ 50 lbs

14

Deborah
Cousino

6:15 PM WOD

1 x 1 @ 35 lbs