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Components

Push Press

Metcon

Metcon

Settings

Workout

Wednesday

Warm-up

3 MINUTES
Row/Run/Bike

Into..

1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold

Strength

Push Press (3-3-3*)

Push Press

3-3-3*
Push Press

*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

Metcon (Time)

FOR TIME
50/40 Cal Bike
50 Up-Downs

Go in waves off the Bike
(Score is Time)

Finisher

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
400m KB Farmer Carry (70/53)|(53/35)

One partner carries both KB's at a time, pass KB's by sitting them down first.
(Score is Time)

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

Whiteboard:

Wednesday, May 06, 2020

Male Clients

1

James
Bennett

6:00 AM WOD

1 x 3 @ 250 lbs

2

Dan
Stewart

6:00 AM WOD

1 x 3 @ 245 lbs

3

Bryan
Winder

6:00 AM WOD

1 x 3 @ 225 lbs

4

Felix
Gonzales

6:00 AM WOD

1 x 3 @ 215 lbs

5

Brian
Sewell

9:30 AM WOD

1 x 3 @ 185 lbs

5

Kacen
Gubler

5:00 AM WOD

1 x 3 @ 185 lbs

failed 225 on second rep

5

Kody
Wilson

6:00 AM WOD

1 x 3 @ 185 lbs

5

Russell
Cote

4:45 PM WOD

1 x 3 @ 185 lbs

Failed 205

6

Jake
Jacobsen

5:00 AM WOD

1 x 4 @ 145 lbs

7

Shawn
Judd

5:00 AM WOD

1 x 3 @ 135 lbs

8

Clark
Harrison

9:30 AM WOD

1 x 5 @ 95 lbs

Female Clients

1

Jessica
Langston

9:30 AM WOD

1 x 3 @ 135 lbs

Boo

2

Dawn
Hansen

6:00 PM WOD

1 x 3 @ 120 lbs

3

Mayra
Martinez

4:45 PM WOD

1 x 3 @ 115 lbs

3

Susannah
Stout

4:45 PM WOD

1 x 3 @ 115 lbs

4

Korina
Darger

9:30 AM WOD

1 x 3 @ 105 lbs

4

Yesenia
Leavitt

5:00 AM WOD

1 x 3 @ 105 lbs

5

Chantel
Robinson

4:45 PM WOD

1 x 3 @ 100 lbs

5

Jocelyn
Sackett

4:45 PM WOD

1 x 3 @ 100 lbs

5

Miki
Rowan

4:45 PM WOD

1 x 3 @ 100 lbs

6

Maria
Gonzales

4:45 PM WOD

1 x 3 @ 95 lbs

7

Barbara
Cox

9:30 AM WOD

1 x 3 @ 90 lbs

8

Jessica
Jensen

9:30 AM WOD

1 x 3 @ 80 lbs