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Components

Power Clean

"ELIZA-PLUS"

Settings

Workout

Wednesday

Warm-up

2 ROUNDS Increasing Effort on Bike in Round 2...
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning

Then into a more specific barbell warm-up...

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans

Strength

Power Clean (5x3)

Power Clean

5x3
Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

"ELIZA-PLUS" (Time)

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

Optional Finisher

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

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

Whiteboard:

Wednesday, October 09, 2019

Male Clients

1

Bryan
Winder

6:00 AM WOD

5 x 3 @ 185 lbs

1

Kody
Wilson

6:00 AM WOD

5 x 3 @ 185 lbs

1

Russell
Cote

4:45 PM WOD

5 x 3 @ 185 lbs

1

Taylor
Jacobson

6:00 AM WOD

5 x 3 @ 185 lbs

2

Kacen
Gubler

5:00 AM WOD

5 x 3 @ 175 lbs

3

Benjamin
Lee

4:45 PM WOD

5 x 3 @ 165 lbs

3

Jared
Behunin

4:45 PM WOD

5 x 3 @ 165 lbs

4

Luke
Robinson

4:45 PM WOD

5 x 3 @ 155 lbs

5

Clark
Harrison

9:30 AM WOD

5 x 3 @ 115 lbs

Female Clients

1

Susannah
Stout

4:45 PM WOD

5 x 3 @ 140 lbs

2

Chantel
Robinson

4:45 PM WOD

5 x 3 @ 135 lbs

3

Maria
Wilson

9:30 AM WOD

5 x 3 @ 125 lbs

4

Jocelyn
Sackett

9:30 AM WOD

5 x 3 @ 105 lbs

4

Mayra
Martinez

6:00 AM WOD

5 x 3 @ 105 lbs

4

Yesenia
Leavitt

6:00 AM WOD

5 x 3 @ 105 lbs

5

Dawn
Hansen

6:00 AM WOD

5 x 3 @ 95 lbs

Stayed light. Recovering.

5

Maria
Gonzales

6:00 AM WOD

5 x 3 @ 95 lbs

5

McKayla
Thornley

9:30 AM WOD

5 x 3 @ 95 lbs

First day back:)

5

Miki
Rowan

4:45 PM WOD

5 x 3 @ 95 lbs