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Components

Shoulder Press

Metcon

Settings

Workout

Friday

Warm-up

Strength

3 SETS (10:00 Cap)
4 Inchworms w/ Push-Up
6 Burpees
8 Slam Ball Thrusters
10 Shoulder Taps
1:00 Plank

Shoulder Press (1x4 / 1x4 / 1x4+)

Shoulder Press

STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES*
2-4-6-8-10...etc
Hang Power Snatch (95/65)|(65/45)

*After every set perform 10 Slam Balls (20/10)

(Score is Rounds + Reps)

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Whiteboard:

Friday, August 21, 2020

Male Clients

1

Heber
Darger

9:30 AM WOD

1 x 8 @ 175 lbs

2

Dan
Stewart

6:00 AM WOD

1 x 5 @ 175 lbs

3

Felix
Gonzales

6:00 AM WOD

1 x 5 @ 165 lbs

4

James
Bennett

5:00 AM WOD

1 x 4 @ 175 lbs

5

Josh
Langston

9:30 AM WOD

1 x 5 @ 135 lbs

6

Boyd
VanDam

9:30 AM WOD

1 x 4 @ 135 lbs

6

Clark
Harrison

9:30 AM WOD

1 x 9 @ 60 lbs

7

Shawn
Judd

5:00 AM WOD

1 x 5 @ 105 lbs

8

Kody
Wilson

6:00 AM WOD

1 x 4 @ 115 lbs

Female Clients

1

Dawn
Hansen

6:00 AM WOD

1 x 8 @ 70 lbs

2

Jessica
Langston

9:30 AM WOD

1 x 6 @ 80 lbs

3

Susannah
Stout

4:45 PM WOD

1 x 4 @ 100 lbs

4

Janessa
Stevens

5:00 AM WOD

1 x 4 @ 75 lbs

2 reps #85

4

Jocelyn
Sackett

6:00 AM WOD

1 x 5 @ 60 lbs

4

Miki
Rowan

4:45 PM WOD

1 x 4 @ 75 lbs

4

Tylee
Torres

6:00 AM WOD

1 x 5 @ 60 lbs

5

Korina
Darger

9:30 AM WOD

1 x 4 @ 65 lbs

5

Maria
Gonzales

4:45 PM WOD

1 x 4 @ 65 lbs

5

Yesenia
Leavitt

4:45 PM WOD

1 x 4 @ 65 lbs

6

Karrie
Nielson

5:00 AM WOD

1 x 4 @ 35 lbs