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Metcon

Snatch

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Workout

Monday

Strength

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP!

Row 400/300
25 AKBS 70/53 or 53/35
10 Wall Walks

Snatch (5/3/1+)

Snatch

We are getting Heavy, remember your positions and set ups. Get Set/ Big breath/ Lift

*These % are based of 90% of your 1rm. DO NOT GO FOR A MAX! stay at the %

E2M

Set 1) 5 x 80%
Set 2) 3x 90%
Set 3) 1+ x 100%

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

Whiteboard:

Monday, February 21, 2022

Male Clients

1

Zach
Smith’

AM WOD 5:30

2 + 400

Row. 70# bell. 2 rounds plus 400 m

2

Luke
Hankner

PM WOD 4:45

2 + 0

3

Eric
Glarborg

PM WOD 4:45

1 + 429

4

Casey
Link

AM WOD 11:30

1 + 428

5

Ed
Furnari

AM WOD 5:30

2 + 257

6

Joseph
Ulibarri

AM WOD 5:30

2 + 0

45# Box walks

7

Thomas
Gaffney

WOD: 6:30 AM

1 + 435

5 wall walks in 2nd round

Female Clients

1

Sara
Fellows

AM WOD 5:30

2 + 132

2

Samantha
Jaramillo

AM WOD 11:30

2 + 72

2+72cals

3

Savanna
Yaegle

PM WOD 3:30

2 + 0

4

KRISTIAN
FAZIO

AM WOD 5:30

2 + 200

Row, 35# kb, 5 half ww then 5 pike walk with 2 pu

5

Courtney
Smith

PM WOD 3:30

2 + 91

KB #35;

6

Natalie
Dalton

AM WOD 5:30

2 + 0

Did 5 wall walks instead of 10

6

Sarah
Lujan

PM WOD 6:00

2 + 0

300m row 35lb KB Wall walks

7

Rachel
Furnari

AM WOD 5:30

1 + 329

5 full wall walks first round, 4 on second 😩