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Barbell complex: 4DL ...

Metcon

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Workout

The last Jerk

Weightlifting

Barbell complex: 4DL + 3HPC + 2FS + Jerk

WOD

Metcon (3 Rounds for reps)

AMRAP 4
   27/21 cal row
   27 RKBS 53/35
   SCORE: C&J 95/65
Rest 4

AMRAP 4
   21/16 Row
   21 RKBS
   Score CJ 115/80
Rest 4

AMRAP 4
   15/12 Row
   15 RKBS
   Score CJ 135/95

Extra Credit

Half marathon training week2 day 2
First day of speed work
Warm up properly

4x400m on the 5:00

Not too fast this first day. The goal is to run the 400s in the same DIGITS as your half goal pace. For example, if your goal is to run a 2hr10min half, shoot to run your 400s in 2:10.

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

Whiteboard:

Tuesday, February 11, 2020

Clients:

Clients

1

Tyson
Stoll

5 PM WOD

1 x 1 @ 245 lbs

2

Ricky
Pratt

5 PM WOD

1 x 1 @ 215 lbs

3

Mickey
MetCon

12 PM WOD

1 x 1 @ 205 lbs

4

Stephen
Hong

12 PM WOD

1 x 1 @ 195 lbs

5

Brandon
Beefcake

5 PM WOD

1 x 1 @ 185 lbs

failed jerk at 205

5

Jim
Sutphin

6 AM WOD

1 x 1 @ 185 lbs

Nice and easy

5

Joel
Gackstetter

5 PM WOD

1 x 1 @ 185 lbs

5

Lebanese
Hercules

6 AM WOD

1 x 1 @ 185 lbs

5

Noah
Hartman

5 PM WOD

1 x 1 @ 185 lbs

6

Halie
Donuts

5 PM WOD

1 x 1 @ 145 lbs

6

Jerry
Fairchild

6 PM WOD

1 x 1 @ 145 lbs

6

Katie
Shaffner

6 PM WOD

1 x 1 @ 145 lbs

7

Brian
Fritz

6 AM WOD

1 x 1 @ 135 lbs

7

chad
miller

6 AM WOD

1 x 1 @ 135 lbs

7

Nikki
Barbell

12 PM WOD

1 x 1 @ 135 lbs

7

Tiffany
Akeman

12 PM WOD

1 x 1 @ 135 lbs

7

Zachary
Righter

12 PM WOD

1 x 1 @ 135 lbs

4 deadlift and 1 HPC @ 165

8

Scott
Germani

12 PM WOD

1 x 1 @ 125 lbs

9

Ashleigh
Smith

5 PM WOD

1 x 1 @ 115 lbs

9

Matt
McFadden

6 AM WOD

1 x 1 @ 115 lbs

9

Nicole
Dailey

6 PM WOD

1 x 1 @ 115 lbs

10

rosa
sutphin

12 PM WOD

1 x 1 @ 100 lbs

11

Mark
Shearman

6 AM WOD

1 x 1 @ 95 lbs

12

Melissa
Bieniek

6 AM WOD

1 x 1 @ 90 lbs

13

Sarah
Grycza

5 PM WOD

1 x 1 @ 85 lbs

14

Kandy
Justice

5 PM WOD

1 x 1 @ 80 lbs

15

Amy
Stower

12 PM WOD

1 x 1 @ 75 lbs

16

Easton
Gladney

6 AM WOD

1 x 1 @ 65 lbs

16

Madeline
Shearman

6 AM WOD

1 x 1 @ 65 lbs

17

RUTH
Rusch

6 AM WOD

1 x 1 @ 45 lbs