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Hang Clean & Jerk Complex

Metcon

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Workout

Tue 9-25-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Hang Clean & Jerk Complex (Every 90s for 10 rounds)

2 Hang Cleans + 2 Jerks (unbroken)

3: Metcon (Time)

Chipper for time:
40 cal row
40 Toes to bar
40 Ass bike calories
40 cal row
40 Toes to bar
40 Ass bike calories

Start anywhere to share equipment, scale as follows:
Basics: 30's/25's
Int: 35's
Adv: 40's

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

Whiteboard:

Tuesday, September 25, 2018

Clients:

Male Clients

1

Bejan
Rejaian

3:30 PM WOD

10 x 1 @ 315 lbs

2

Mike
McIntosh

6:30 PM WOD

10 x 1 @ 235 lbs

185x2-195x2-205-215-225-235

3

Steven
DeLess

3:30 Open Gym

10 x 1 @ 225 lbs

4

Hugh
Barnett

5:30 PM WOD

10 x 1 @ 195 lbs

5

Bjoern
Bollmann

9:30 AM WOD

10 x 1 @ 185 lbs

5

Cody
Labahn

3:30 PM WOD

10 x 1 @ 185 lbs

1X1@245

5

Jason
Murphy

5:30 PM WOD

10 x 1 @ 185 lbs

5

Josh
Moore

3:30 Open Gym

10 x 1 @ 185 lbs

5

Tony
Moul

4:30 PM WOD

10 x 1 @ 185 lbs

6

Kip
Patterson

6:00 AM WOD

10 x 2 @ 175 lbs

End at 175#, started at 95, 135, 155,

7

Erick
Hernandez

6:00 AM WOD

10 x 1 @ 155 lbs

7

Joe
Chase

4:30 PM WOD

10 x 1 @ 155 lbs

2 sets@195

7

Sam
Weitnauer

6:30 PM WOD

10 x 1 @ 155 lbs

8

Tim
Zuk

5:30 PM WOD

10 x 1 @ 135 lbs

8

Timothy
Perdue

6:30 PM WOD

10 x 1 @ 135 lbs

8

Vince
Baker

4:30 PM WOD

10 x 1 @ 135 lbs

9

TIMMY

5-7 AM Open Gym

10 x 1 @ 120 lbs

10

Adam
Soto

6:30 PM WOD

10 x 1 @ 115 lbs

10

Chris
Dunlap

3:30 PM WOD

10 x 1 @ 115 lbs

4 strict press

10

Jonathan
Murry

6:00 AM WOD

10 x 1 @ 115 lbs

Worked up to 115

10

Michael
McCarthy

12:00 PM WOD

10 x 1 @ 115 lbs

11

Casey
Lucas

5:30 PM WOD

10 x 1 @ 95 lbs

11

Joseph
McClish

6:30 PM WOD

10 x 1 @ 95 lbs

8 rounds @95lb 2 rounds @115

12

Peter "Bir ...
Kauss

6:30 PM WOD

9 x 1 @ 185 lbs

missed 2nd jerk on 9th rep

12

Paul
Vasend

5-7 AM Open Gym

5 x 2 @ 185 lbs

5x2 205

12

Private

9:30 AM WOD

3 x 155 @ 0 lbs

12

Ben
Morehouse

4:30 PM WOD

3 x 1 @ 155 lbs

12

Curt
Wagner

4:30 PM WOD

3 x 1 @ 205 lbs

12

Perry
DeJoode

4:30 PM WOD

3 x 1 @ 115 lbs

12

Alex
Przybylowski

5:30 PM WOD

1 x 1 @ 185 lbs

12

Josh
Hunt

3:30 Open Gym

1 x 1 @ 185 lbs

12

Nick
Williams

5:30 PM WOD

1 x 1 @ 135 lbs

Worked up

12

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 155 lbs

12

Steve
South

12:00 PM WOD

1 x 1 @ 225 lbs

Squat hang cleans

Female Clients

1

Amanda
Koonce

4:30 PM WOD

10 x 1 @ 115 lbs

1

Jordan
Biehle

5:30 PM WOD

10 x 1 @ 115 lbs

1

Nicole
Miller

3:30 Open Gym

10 x 1 @ 115 lbs

Front squats instead of jerks

2

Ali
Gehring

3:30 PM WOD

10 x 1 @ 95 lbs

2

Colleen
Frazier

5-7 AM Open Gym

10 x 1 @ 95 lbs

2

Sheri
Baker

9:30 AM WOD

10 x 1 @ 95 lbs

1 thru 6 85 lbs

3

Heidi
Zuk

3:30 Open Gym

10 x 1 @ 80 lbs

4

Aimee
Murphy

6:00 AM WOD

10 x 2 @ 75 lbs

shoulder injury

4

Claire
Nettleton

9:30 AM WOD

10 x 1 @ 75 lbs

4

Lynette
Hawkins

12:00 PM WOD

10 x 1 @ 75 lbs

5

Amy
Welsh

6:00 AM WOD

10 x 2 @ 55 lbs

6

Gab
Ludi

6:30 PM WOD

10 x 1 @ 50 lbs

7

Courtney
Robison

9:30 AM WOD

10 x 1 @ 45 lbs

8

Private

5-7 AM Open Gym

10 x 1 @ 0 lbs

8

Hayli
Librande

9:30 AM WOD

6 x 1 @ 60 lbs

8

Sarah
Taylor-Green

4:30 PM WOD

6 x 1 @ 70 lbs

8

Andrea
Fugate

4:30 PM WOD

5 x 1 @ 80 lbs

8

Ona
Lisa Wolcott

12:00 PM WOD

5 x 1 @ 75 lbs

5 at 65

8

Jenni
Bollmann

9:30 AM WOD

4 x 1 @ 110 lbs

8

Krista
Rogue

9:30 AM WOD

2 x 1 @ 120 lbs

85-95-105-115-120

8

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 135 lbs

PC + PJ

8

Toni
Blair

6:00 AM WOD

1 x 1 @ 115 lbs

Started at 65 and built all the way through.