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Components

Clean and Jerk

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean and Jerk (5x3)

Clean and Jerk

Squat Clean and Jerk
5×3 @ 72.5-77.5%

E2M

Jerk only the last rep

Metcon

Metcon (Time)

2 Rounds
Run 800m
30 S-Arm DB Hang Snatch 50/35lbs
The hang snatches are similar to KB snatches just with a DB. They do not need to be alternating. This is purely an engine workout where you have to be willing to push the run.

Scale Accordingly

Extra Credit

Metcon (No Measure)

4 Rounds
15 V-Ups
15 Supermans

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Whiteboard:

Wednesday, July 24, 2019

Male Clients

1

Michael
Salcido

PM WOD 5:30

5 x 3 @ 215 lbs

225 last set

2

Christopher
Salcido

AM WOD 5:30

5 x 3 @ 185 lbs

205 last set

2

marcus
ardiel

AM WOD 6:30

5 x 3 @ 185 lbs

3

Casey
Link

PM WOD 4:30

5 x 3 @ 165 lbs

3

Private

PM WOD 3:30

5 x 3 @ 165 lbs

4

Pete
Bosler

AM WOD 11:30

5 x 3 @ 145 lbs

5

Matthew
Long

PM WOD 3:30

5 x 3 @ 115 lbs

6

Sean
Hulsey

AM WOD 6:30

5 x 3 @ 100 lbs

Easy. Good form.

7

Jason
Hoy

AM WOD 6:30

5 x 3 @ 85 lbs

8

Eric
Glarborg

AM WOD 11:30

2 x 3 @ 195 lbs

3@165

8

Jon
Bender

PM WOD 5:30

1 x 3 @ 215 lbs

165;185;195;205

Female Clients

1

Ashli
Saenz

PM WOD 4:30

5 x 3 @ 125 lbs

Felt like shit

2

Samantha
Jaramillo

PM WOD 3:30

5 x 3 @ 120 lbs

100, 105, 110, 115

3

Cassy
Lovato 🕊

PM WOD 3:30

5 x 3 @ 105 lbs

4

Brittany
Gillis

PM WOD 4:30

5 x 3 @ 95 lbs

4

Brittany
Gillis

PM WOD 5:30

5 x 3 @ 95 lbs

5

Delise
Hoy

AM WOD 6:30

5 x 3 @ 75 lbs

6

Angelica
Lopez

AM WOD 11:30

5 x 3 @ 52 lbs

7

Jonnie
Ghahate

AM WOD 11:30

4 x 3 @ 85 lbs

1x3@90