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Components

Back Squat

Metcon

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Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (6x3)

6×3 @ 80%+

E2M

Metcon

Metcon (AMRAP - Rounds)

AMRAP 15 Minutes
Run 200m
8 Shoulder to OH 135/95lbs
3 Muscle Ups
The point of this piece is for you come in from your run and pick up a barbell for a very doable set of jerks and then hop onto the rings for a very doable but pre-fatigued set of muscle ups. Run at a pace that allows you to put your hands right on the barbell and then challenge yourself to get right up to the rings.

Scale Accordingly

Extra Credit

Metcon (No Measure)

Glute Ham Raise
4×10

Maintenance – For Completion
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar

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

Whiteboard:

Wednesday, July 10, 2019

Male Clients

1

Mark
Smith

AM WOD 5:30

6 x 3 @ 365 lbs

385# on last set

1

Michael
Salcido

PM WOD 4:30

6 x 3 @ 365 lbs

2

AJ
Wallerstein

PM WOD 3:30

6 x 3 @ 345 lbs

2

Reuben
Bravo

PM WOD 4:30

6 x 3 @ 345 lbs

3

Luke
Hankner

PM WOD 3:30

6 x 3 @ 245 lbs

4

marcus
ardiel

AM WOD 6:30

6 x 3 @ 225 lbs

4

Pete
Bosler

PM WOD 4:30

6 x 3 @ 225 lbs

5

Jason
Hoy

AM WOD 6:30

6 x 3 @ 215 lbs

6

Private

AM WOD 11:30

6 x 3 @ 185 lbs

7

Paul
Fastnacht

PM WOD 3:30

6 x 3 @ 135 lbs

8

Eric
Glarborg

PM WOD 4:30

3 x 3 @ 275 lbs

3@255

8

Jon
Bender

PM WOD 5:30

2 x 3 @ 305 lbs

1x225; 1x255; 2x275

Female Clients

1

Savanna
Yaegle

PM WOD 4:30

6 x 3 @ 185 lbs

2

Cassy
Lovato 🕊

AM WOD 11:30

6 x 3 @ 165 lbs

2

Samantha
Jaramillo

PM WOD 3:30

6 x 3 @ 165 lbs

135, 155, 160, 160, 2x165

3

Delise
Hoy

AM WOD 6:30

6 x 3 @ 125 lbs

4

Andie
Pine

PM WOD 5:30

6 x 3 @ 80 lbs

5

Ariella
Joswick

AM WOD 11:30

6 x 3 @ 55 lbs

6

Kelli
Watkins

PM WOD 4:30

3 x 3 @ 90 lbs

Overhead squat