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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength

Front Squat (10RM)

Front Squat

FOR LOAD
10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Toes to Bar

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

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Whiteboard:

Wednesday, March 11, 2020

Male Clients

1

Luke
Robinson

4:45 PM WOD

1 x 10 @ 285 lbs

2

Cody
Johnson

5:00 AM WOD

1 x 10 @ 275 lbs

3

Bryan
Winder

6:00 AM WOD

1 x 10 @ 215 lbs

wrist was killing today

4

Josh
Langston

9:30 AM WOD

1 x 10 @ 185 lbs

5

Kody
Wilson

4:45 PM WOD

1 x 10 @ 175 lbs

6

Shawn
Judd

5:00 AM WOD

1 x 10 @ 135 lbs

6

Taylor
Jacobson

6:00 AM WOD

1 x 10 @ 135 lbs

7

Clark
Harrison

9:30 AM WOD

1 x 10 @ 106 lbs

Female Clients

1

Chantel
Robinson

4:45 PM WOD

1 x 10 @ 140 lbs

2

Korina
Darger

4:45 PM WOD

1 x 10 @ 125 lbs

2

Mayra
Martinez

4:45 PM WOD

1 x 10 @ 125 lbs

2

Yesenia
Leavitt

4:45 PM WOD

1 x 10 @ 125 lbs

3

Tylee
Torres

9:30 AM WOD

1 x 10 @ 110 lbs

back bothering me

4

Jocelyn
Sackett

9:30 AM WOD

1 x 10 @ 106 lbs

5

Maria
Gonzales

4:45 PM WOD

1 x 10 @ 105 lbs

6

Karrie
Nielson

5:00 AM WOD

1 x 10 @ 55 lbs

7

Jessica
Langston

9:30 AM WOD

1 x 10 @ 0 lbs

No Bueno Lifting Day