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Components

Metcon

Settings

Workout

Wednesday

Warm-up

3 ROUNDS
10 Chin-Up Grip Scap Pull-Ups
8/8 DB Swings
6 Medball Front Squats
6 Medball Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Toes to Bar
20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)

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

Whiteboard:

Wednesday, July 15, 2020

Male Clients

1

Kacen
Gubler

6:00 AM WOD

5 + 1

2

Cade
Cannon

6:00 AM WOD

4 + 39

Fun workout

3

Kody
Wilson

6:00 AM WOD

4 + 16

4

Jared
Behunin

4:45 PM WOD

4 + 0

5

Clark
Harrison

9:30 AM WOD

4 + 25

6

Benjamin
Lee

4:45 PM WOD

4 + 10

7

Shawn
Judd

5:00 AM WOD

4 + 1

35lbs dumbbell

Female Clients

1

Jordan
Sessions

4:45 PM WOD

6 + 5

2

Mayra
Martinez

6:00 AM WOD

4 + 8

3

Barbara
Cox

9:30 AM WOD

3 + 32

4

Jocelyn
Sackett

6:00 AM WOD

3 + 25

5

Jessica
Langston

9:30 AM WOD

5 + 28

GHD’s/not TTB-Hands🙌🏽

6

Karrie
Nielson

5:00 AM WOD

4 + 13

7

Yesenia
Leavitt

4:45 PM WOD

4 + 10

20#/High Knees

8

Rachel
Hepworth

6:00 AM WOD

3 + 35

#20, RX rest

9

Miki
Rowan

4:45 PM WOD

3 + 25

25#

9

Tylee
Torres

6:00 AM WOD

3 + 25

20# DB

10

Maria
Gonzales

6:00 AM WOD

3 + 16

25# high knees

11

Dawn
Hansen

9:30 AM WOD

3 + 6

rxed t2b and wb

12

Alex
Shafter

9:30 AM WOD

3 + 0