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Components

Snatch

Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x3)

Snatch

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
*More Options:
Use less weight than prescribed percentages

Scale Accordingly

Metcon

Metcon (Time)

4 Rounds
10 Lungsters 95/65
15 HSPU
75 Double Unders
14 Minute Cap
*More Options:
Lighter DBs
Push Ups instead of HSPU
1x Single Unders

Extra Credit

Metcon (Time)

2 Rounds
50 Push Ups
Rest 3:00 between sets
Don’t go for broke, chunk these out in sets of your choice with minimal rest. We are trying to avoid doing a bunch of 1s and 2s.

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

Whiteboard:

Tuesday, May 14, 2019

Male Clients

1

Michael
Salcido

AM WOD 11:30

6 x 3 @ 155 lbs

2

Christopher
Salcido

AM WOD 5:30

6 x 3 @ 135 lbs

145 last 3 rds

2

Mark
Smith

AM WOD 5:30

6 x 3 @ 135 lbs

135x2, 145x1, 155x2, 175x1

3

Luke
Hankner

PM WOD 3:30

6 x 3 @ 120 lbs

4

Jon
Bender

PM WOD 5:30

6 x 3 @ 115 lbs

5

Travis
Rawlins

PM WOD 4:30

6 x 3 @ 95 lbs

Shrug efficiency.

6

Bob
Rausch

AM WOD 6:30

6 x 3 @ 55 lbs

7

Sean
Hulsey

PM WOD 4:30

6 x 3 @ 35 lbs

Shrug efficiency.

8

Private

PM WOD 5:30

2 x 3 @ 155 lbs

Female Clients

1

Christian
Schramm

AM WOD 5:30

6 x 3 @ 155 lbs

2

Savanna
Yaegle

PM WOD 5:30

6 x 3 @ 120 lbs

2@105, 2@115,2@120

3

MEGAN
ROMERO

PM WOD 5:30

6 x 3 @ 105 lbs

4

Katherin
Marín

PM WOD 6:30

6 x 3 @ 85 lbs

65,75,75,75,75, 85

5

Kelli
Watkins

PM WOD 3:30

6 x 3 @ 75 lbs

5

Stacie
Davis

PM WOD 5:30

6 x 3 @ 75 lbs

6

Robin
Molina

PM WOD 3:30

6 x 3 @ 60 lbs

7

Samantha
Jaramillo

AM WOD 11:30

1 x 3 @ 85 lbs

2x3 70, 2x3 75, 1x3 80