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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP - Reps)

IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

Score is max reps of FS.

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

Whiteboard:

Wednesday, September 18, 2019

Male Clients

1

Bryan
Winder

6:00 AM WOD

1 x 3 @ 305 lbs

2

Kacen
Gubler

6:00 AM WOD

1 x 3 @ 275 lbs

3

Jared
Behunin

4:45 PM WOD

1 x 3 @ 265 lbs

4

Boyd
VanDam

9:30 AM WOD

1 x 3 @ 255 lbs

5

Taylor
Jacobson

6:00 AM WOD

1 x 3 @ 185 lbs

6

Clark
Harrison

9:30 AM WOD

1 x 3 @ 125 lbs

Female Clients

1

Jessica
Langston

9:30 AM WOD

1 x 3 @ 215 lbs

2

Susannah
Stout

4:45 PM WOD

1 x 3 @ 185 lbs

3

Chantel
Robinson

4:45 PM WOD

1 x 3 @ 165 lbs

4

Ali
Miller

9:30 AM WOD

1 x 3 @ 155 lbs

5

Julie
Winder

9:30 AM WOD

1 x 3 @ 150 lbs

thanks Ali

5

Mayra
Martinez

6:00 AM WOD

1 x 3 @ 150 lbs

6

Yesenia
Leavitt

6:00 AM WOD

1 x 3 @ 145 lbs

7

Naomi
Wright

4:45 PM WOD

1 x 3 @ 135 lbs

8

Maria
Gonzales

6:00 AM WOD

1 x 3 @ 125 lbs

9

Jocelyn
Sackett

9:30 AM WOD

1 x 3 @ 120 lbs

10

Carolyn
Turner

9:30 AM WOD

1 x 3 @ 85 lbs

85