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Components

Push Jerk

Metcon

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Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Jerk (4 sets )

Push Jerk

"Touch and Go" Push Jerk
10-8-6-2
Start around 70% – build across sets if reps stay smooth and fast.
Rest 1:00 between sets

Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying "touch and go".

Scale Accordingly

Metcon

Metcon (AMRAP - Reps)

5 Rounds
In 2:00, complete:
25 Wall ball 20/14
then, in remaining time
1 Squat clean + 1 hang squat clean (must be unbroken complex) HAP

1min Rest between rounds

65+% Clean

Add weight in comments

Extra Credit

Metcon (No Measure)

Strict Toes to Bar
3×10

Barbell Good Mornings
4×15

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

Whiteboard:

Wednesday, February 26, 2020

Male Clients

1

Andy
Relford

PM WOD 4:30

4 x 28 @ 200 lbs

10 reps at 165lbs 8 reps 185lbs, 6 reps 195lbs 4 reps 200lbs

2

Colton
Deeter

PM WOD 3:30

1 x 6 @ 185 lbs

10x135 8x155 6x185 4x195

3

Juan
Pedro Mend ...

PM WOD 6:30

4 x 10 @ 105 lbs

4

Sean
Hulsey

PM WOD 3:30

5 x 6 @ 105 lbs

95-100-105-110-115.

5

eric
Lucero

PM WOD 5:30

1 x 2 @ 225 lbs

10@ 135 8@ 165 6@ 185 4@ 205

6

marcus
ardiel

AM WOD 6:30

1 x 2 @ 215 lbs

10-155, 8-175, 6-195

7

Michael
Walsh

PM WOD 4:30

1 x 2 @ 195 lbs

8

Sharif
Gray

AM WOD 6:30

4 x 2 @ 165 lbs

9

Brandon
Ashcraft

PM WOD 4:30

1 x 2 @ 145 lbs

9

Jason
Hoy

AM WOD 6:30

4 x 2 @ 145 lbs

Bad day

9

Thomas
Gaffney

AM WOD 5:30

1 x 2 @ 145 lbs

10

Josh
Meeks

AM WOD 11:30

4 x 2 @ 115 lbs

11

Bob
Rausch

AM WOD 6:30

4 x 0 @ 75 lbs

11

Darrell
Spitzer

PM WOD 4:30

4 x 125 @ 0 lbs

11

Jason
Barnes

PM WOD 5:30

4 x 175 @ 0 lbs

11

Mauricio
Somarribas

AM WOD 5:30

4 x 165 @ 0 lbs

Female Clients

1

Christian
Schramm

PM WOD 3:30

1 x 2 @ 235 lbs

155,185,205,225,235

2

Carly
Newlands

PM WOD 3:30

4 x 2 @ 175 lbs

135x10,145x8,155x6,165x4,175x2

3

Samantha
Jaramillo

PM WOD 3:30

4 x 2 @ 120 lbs

80x10, 85x8, 100x6, 105x2, 110x2, 115x2, 120x2

4

Amanda
Garcia

PM WOD 6:30

1 x 2 @ 115 lbs

95, 100, 105, 110, 115

5

Delise
Hoy

AM WOD 6:30

4 x 2 @ 105 lbs

6

Ariella
Joswick

PM WOD 3:30

4 x 65 @ 0 lbs

6

Cassy
Lovato 🕊

PM WOD 3:30

1 x 120 @ 0 lbs

10@105, 8@105, 6@110, 4@115, 2@120