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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2:00 Row*
*Increase pace every :30

Into…

AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats

Strength

Back Squat (2RM)

Back Squat

ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat

(Score is Weight)

Workout

Metcon (Calories)

ON A 12:00 RUNNING CLOCK...
800m Run
90 Sit-Ups
30 Back Squats (135/95) From Floor
Max Calories on Rower with remaning time

-Go in 3 minute waves from the start to free up rower

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

Whiteboard:

Wednesday, August 05, 2020

Male Clients

1

Bryan
Winder

6:00 AM WOD

1 x 2 @ 385 lbs

2

James
Bennett

5:00 AM WOD

1 x 2 @ 365 lbs

Missed 405

3

Kacen
Gubler

6:00 AM WOD

1 x 2 @ 350 lbs

4

Dan
Stewart

6:00 AM WOD

1 x 2 @ 345 lbs

5

Felix
Gonzales

6:00 AM WOD

1 x 2 @ 315 lbs

6

Jared
Behunin

4:45 PM WOD

1 x 2 @ 300 lbs

7

Boyd
VanDam

5:00 AM WOD

1 x 2 @ 275 lbs

8

Shawn
Judd

5:00 AM WOD

1 x 2 @ 205 lbs

9

Clark
Harrison

9:30 AM WOD

1 x 2 @ 145 lbs

Female Clients

1

Susannah
Stout

6:00 PM WOD

1 x 2 @ 215 lbs

2

Chantel
Robinson

4:45 PM WOD

1 x 2 @ 205 lbs

3

Jessica
Langston

4:45 PM WOD

1 x 2 @ 200 lbs

4

Dawn
Hansen

9:30 AM WOD

1 x 2 @ 195 lbs

4

Janessa
Stevens

5:00 AM WOD

1 x 2 @ 195 lbs

5

Alex
Shafter

9:30 AM WOD

1 x 2 @ 185 lbs

5

Casee
Richmond

5:00 AM WOD

1 x 2 @ 185 lbs

5

Mayra
Martinez

6:00 AM WOD

1 x 2 @ 185 lbs

5

Tylee
Torres

6:00 AM WOD

1 x 2 @ 185 lbs

6

Maria
Gonzales

6:00 AM WOD

1 x 2 @ 165 lbs

6

Miki
Rowan

4:45 PM WOD

1 x 2 @ 165 lbs

7

Yesenia
Leavitt

5:00 AM WOD

1 x 2 @ 155 lbs

8

Jocelyn
Sackett

9:30 AM WOD

1 x 2 @ 150 lbs

9

Korina
Darger

4:45 PM WOD

1 x 2 @ 145 lbs

10

Barbara
Cox

9:30 AM WOD

1 x 2 @ 85 lbs

11

Karrie
Nielson

5:00 AM WOD

1 x 2 @ 15 lbs

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