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Components

Barbell complex: 4DL ...

Metcon

Settings

Workout

A Long One

WOD

With a continuously running clock, you will have from 0-10 to build in the barbell complex and from 10-30 for the AMRAP

0-10: Barbell complex: 4DL + 3HPC + 2FS + Jerk (Climbing)

10-30: Metcon (AMRAP - Reps)

AMRAP 20

20 Sit ups
20 donkey kicks
20 Alt DB Snatch 50/35
150m run (one-way traffic, 15 reps)

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

Whiteboard:

Friday, June 26, 2020

Clients:

Clients

1

Tyson
Stoll

5PM WOD

1 x 1 @ 250 lbs

Min 0: 185, Min 2.5: 225, Min 6: 250

2

Mickey
MetCon

12PM WOD

1 x 1 @ 220.5 lbs

3

Noah
Hartman

12PM WOD

1 x 1 @ 205 lbs

3

Ricky
Pratt

5PM WOD

1 x 1 @ 205 lbs

Failed 225x2

4

GREGORY
SEMONIN

12PM WOD

1 x 1 @ 198.45 lbs

5

Lebanese
Hercules

615PM WOD

1 x 1 @ 195 lbs

6

Adam
Motycka

615PM WOD

1 x 1 @ 185 lbs

did it as an AMRAP for 8 rounds whoops

6

Stephen
Hong

615PM WOD

1 x 1 @ 185 lbs

7

Black
Steve

12PM WOD

1 x 1 @ 175 lbs

8

Halie
Donuts

615PM WOD

1 x 1 @ 155 lbs

8

Jerry
Fairchild

615PM WOD

1 x 1 @ 155 lbs

9

Terrence
Ward

12PM WOD

1 x 1 @ 145 lbs

9

Zachary
Knapp

12PM WOD

1 x 1 @ 145 lbs

Not bad for me

10

Tiffany
Akeman

12PM WOD

1 x 1 @ 140 lbs

Failed jerk twice at 145

11

Nikki
Barbell

12PM WOD

1 x 1 @ 130 lbs

Failed jerk @140

12

Brian
Fritz

12PM WOD

1 x 1 @ 125 lbs

12

Nicole
Dailey

615PM WOD

1 x 1 @ 125 lbs

12

Steph
Staten

6AM WOD

1 x 1 @ 125 lbs

13

Caleb
Dudley

5PM WOD

1 x 1 @ 115 lbs

14

Gladney
Jason

6AM WOD

1 x 1 @ 110 lbs

15

Stacey
Ice

5PM WOD

1 x 1 @ 105 lbs

Gave up on 115

16

Melissa
Bieniek

5PM WOD

1 x 1 @ 100 lbs

17

Sarah
Godie

5PM WOD

1 x 1 @ 85 lbs

18

Joel
Gackstetter

5PM WOD

1 x 1 @ 80 lbs

18

Kandy
Justice

5PM WOD

1 x 1 @ 80 lbs

19

Alex
Trauth

5PM WOD

1 x 1 @ 75 lbs

20

Holly
McFadden

12PM WOD

4 x 1 @ 55 lbs