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Components

Thruster

Metcon

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Workout

Friday

Strength

Thruster (6x3)

Thruster

E2M build to a 3RM thruster.

You may cluster the first rep, or Power Clean then thruster from there. 1st rep is the only one from the ground the other 2 are just regular thrusters.

Metcon (Time)

45 Minute Partner Amrap
100/80 Cals
100 Box Jump Overs
100 Pull Ups
100 Double unders
50/30 Cals
50 Deadlifts 225/155
50 Burpee
50 Toes to Bar
50 Hang Power Cleans 185/155

Accessory work

Double Tabata: 16x
20 Sec Work/ 10 Sec Rest

1) Hollow hold on Rings (top of ring dip)
2) Hold bottom of ring Dip
3) ME Ring Dips
4) Hollow Hold on Floor

Metcon

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

Whiteboard:

Friday, June 25, 2021

Male Clients

1

Brad
Seifert

PM WOD 3:30

6 x 3 @ 175 lbs

135/35/55/55/65/75

1

Michael
Keller

AM WOD 5:30

6 x 3 @ 175 lbs

Worked up from 95. Failed 2nd rep at 185.

2

Zach
Smith’

AM WOD 5:30

6 x 3 @ 165 lbs

Up from 125, last 2 sets at 165

3

Casey
Link

PM WOD 3:30

6 x 3 @ 155 lbs

4

Thomas
Gaffney

AM WOD 6:45

6 x 3 @ 145 lbs

Last set @ 155

5

Jason
Hoy

AM WOD 6:45

6 x 3 @ 125 lbs

6

Fernando
Monreal

PM WOD 3:30

6 x 3 @ 110 lbs

7

Ed
Furnari

AM WOD 5:30

6 x 3 @ 105 lbs

Building from 75lbs

7

Joseph
Ulibarri

AM WOD 5:30

6 x 3 @ 105 lbs

Female Clients

1

Kelsey
Vigil

AM WOD 5:30

6 x 3 @ 115 lbs

Built up to 115. 115 was rough

2

Sara
Fellows

AM WOD 5:30

6 x 3 @ 90 lbs

3

Alicia
Ciccone

AM WOD 5:30

6 x 3 @ 85 lbs

3

Rachel
Furnari

AM WOD 5:30

6 x 3 @ 85 lbs

Building

4

KRISTIAN
FAZIO

AM WOD 5:30

6 x 3 @ 75 lbs

4

Kristina
Metge

AM WOD 5:30

6 x 3 @ 75 lbs