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Components

Metcon

Metcon

Settings

Workout

Intervals

Barbell Cycling

Empty barbell power snatch technique
Lightweight cycling efficiency

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4
   10 PS 75/55
   20 Wallballs 20/14
   30 DU or lat bar hops
Rest 4 min

AMRAP 4
   8 PS 95/65
   20 wb
   30 DUs or hops
Rest 4

AMRAP 4
   6 PS 115/80
   20 WB
   30 DUs or hops

Extra Credit

E.C.: Metcon (AMRAP - Reps)

Rest 4

AMRAP 4
4 PS 135/95
30 DUs or hops

Note: no more Wallballs in bonus round

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

Whiteboard:

Wednesday, January 29, 2020

Clients:

Clients

1

Mike
Staten

5 PM WOD

373 Total Reps

2

Halie
Donuts

5 PM WOD

355 Total Reps

Dubs

3

Nikki
Barbell

5 PM WOD

351 Total Reps

4

Ricky
Pratt

6 PM WOD

348 Total Reps

5

Christopher
Ice

5 PM WOD

325 Total Reps

6

Brandon
Beefcake

5 PM WOD

287 Total Reps

7

GREGORY
SEMONIN

5 PM WOD

277 Total Reps

8

Jim
Sutphin

5 PM WOD

274 Total Reps

9

Stephen
Hong

5 PM WOD

254 Total Reps

10

Jerry
Fairchild

6 PM WOD

245 Total Reps

regular Rx

11

Tiffany
Akeman

5 PM WOD

238 Total Reps

12

Mickey
MetCon

5 PM WOD

236 Total Reps

bar hops

13

Noah
Hartman

5 PM WOD

232 Total Reps

14

Grady
Hedrick

5 PM WOD

225 Total Reps

Lat bar hops

15

Lebanese
Hercules

6 AM WOD

216 Total Reps

16

Nicole
Dailey

6 PM WOD

212 Total Reps

17

Branden
Grycza

6 PM WOD

186 Total Reps

18

Stacey
Ice

5 PM WOD

182 Total Reps

19

rosa
sutphin

6 AM WOD

214 Total Reps

20

RUTH
Rusch

6 AM WOD

207 Total Reps

21

Jacob
McConnell

5 PM WOD

185 Total Reps

Round 1 45 bar Round 2&3 65 bar Round 2 5 extra PS Round 3 6 extr...

22

Madeline
Shearman

6 AM WOD

181 Total Reps

35/55/65# bb; 14# wb

23

Zachary
Righter

12 PM WOD

171 Total Reps

20# wall ball at 9ft target

24

Easton
Gladney

6 PM WOD

168 Total Reps

10 lb wallball 65 lbs PS bar hops