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Components

Clean

Metcon

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (8X2)

Clean

Squat Clean
E:90

8×2 @80%

Drop and Reset
Rest as needed

Metcon

Metcon (Time)

15-12-9-6

Chest to Bar Pull Ups
Power Snatch 155/110lbs

Target Time: 9-12 minutes
*More Options
– Chin over bar pull ups/Ring rows
– Lighter barbell

Extra Credit

Metcon (Weight)

V-Up Complex
3×10

Push Ups
5×20

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Whiteboard:

Monday, March 02, 2020

Male Clients

1

marcus
ardiel

AM WOD 6:30

8 x 2 @ 195 lbs

2

Andy
Relford

PM WOD 4:30

8 x 2 @ 185 lbs

3

Jason
Barnes

PM WOD 5:30

8 x 2 @ 175 lbs

4

Brandon
Ashcraft

PM WOD 4:30

8 x 2 @ 165 lbs

5

Darrell
Spitzer

PM WOD 4:30

8 x 2 @ 145 lbs

5

Jason
Hoy

AM WOD 6:30

8 x 2 @ 145 lbs

4x125,2x135,2x145

5

Juan
Pedro Mend ...

PM WOD 6:30

8 x 2 @ 145 lbs

6

Sean
Hulsey

PM WOD 3:30

8 x 2 @ 125 lbs

6

Thomas
Gaffney

AM WOD 5:30

8 x 2 @ 125 lbs

Did last 4 sets at 145

7

Jayce
Mawson

PM WOD 5:30

8 x 2 @ 115 lbs

8

Deryk
Harder

AM WOD 5:30

8 x 2 @ 95 lbs

9

Bob
Rausch

AM WOD 6:30

8 x 2 @ 75 lbs

10

Sharif
Gray

AM WOD 6:30

4 x 2 @ 205 lbs

10

Shane
Newsom

PM WOD 6:30

2 x 2 @ 215 lbs

10

Colton
Deeter

PM WOD 6:30

1 x 2 @ 235 lbs

10

Michael
Walsh

PM WOD 6:30

1 x 2 @ 230 lbs

Female Clients

1

Cassy
Lovato 🕊

PM WOD 3:30

8 x 2 @ 120 lbs

2

Angelica
Lopez

AM WOD 11:30

8 x 2 @ 60 lbs

3

Abby
Bassie

PM WOD 6:30

4 x 2 @ 115 lbs

3

Samantha
Jaramillo

PM WOD 3:30

2 x 2 @ 135 lbs

4x2 125, 2x2 130

3

Christian
Schramm

PM WOD 3:30

1 x 2 @ 255 lbs

225x3,235x3,245,255