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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

2 Rounds

10 Cal
10 Air squat
10 Push-ups
10 Kips on Rig

Weightlifting

Back Squat (10)

A1)Take 10 Min to find a heavy set of 10

2min Rest

A)2
E2M

2X10 @85% of A1

Scale Accordingly

Metcon

Metcon (AMRAP - Reps)

12 min AMRAP

5 Power Clean 155/110
10 TTB
15/12 Cal

Scale Accordingly

Extra Credit

Metcon (No Measure)

E3M for 2 sets

6-10 Barbell Lunges
10-15 Cyclist Squats

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Whiteboard:

Monday, August 17, 2020

Male Clients

1

Colton
Deeter

PM WOD 6:00

1 x 10 @ 225 lbs

1

Michael
Walsh

AM WOD 5:30

1 x 10 @ 225 lbs

2

Jason
Barnes

PM WOD 6:00

1 x 10 @ 205 lbs

2

Ryan
Katona

PM WOD 4:45

1 x 10 @ 205 lbs

3

Zach
Smith’

AM WOD 5:30

1 x 10 @ 200 lbs

4

Jason
Hoy

AM WOD 6:45

1 x 10 @ 185 lbs

Tired from Sun

5

Private

AM WOD 5:30

1 x 10 @ 165 lbs

6

Sage
Hill

AM WOD 5:30

1 x 10 @ 135 lbs

7

Joseph
Ulibarri

AM WOD 5:30

1 x 10 @ 100 lbs

Female Clients

1

Carly
Newlands

AM WOD 11:30

1 x 10 @ 235 lbs

2x10- 205

2

Natasha
Bates

PM WOD 6:00

1 x 10 @ 135 lbs

3

Haley
George

PM WOD 6:00

1 x 10 @ 125 lbs

4

Abby
Bassie

AM WOD 5:30

1 x 10 @ 115 lbs

4

Sarah
Lujan

PM WOD 6:00

1 x 10 @ 115 lbs

5

Amanda
Mortley

AM WOD 5:30

1 x 10 @ 110 lbs

6

Melissa
Martinez

PM WOD 3:30

1 x 10 @ 105 lbs