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Components

Hang Power Clean

Hang Clean

Metcon

Settings

Workout

Wednesday

Weightlifting

EMOM X 10 climbing

1-5: Hang Power Clean (3-3-3-3-3)

Hang Power Clean

6-10: Hang Clean (2-2-2-2-2)

Hang Clean

Conditioning

Metcon (4 Rounds for calories)

AMRAP 4
   24 KB Hang C&J
   12 Burpee pull-ups
   Cal bike with remaining time
Rest 4 min
   X 4 rounds

The KB weight is athlete choice, and you may switch working hand whenever. Score bike calories each round.

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

Whiteboard:

Wednesday, October 23, 2019

Clients:

Clients

1

Mike
Staten

6 PM WOD

1 x 3 @ 225 lbs

2

Christopher
Ice

5 PM WOD

1 x 3 @ 198.45 lbs

2

Mickey
MetCon

5 PM WOD

1 x 3 @ 198.45 lbs

3

Kaleb
Figy

5 PM WOD

1 x 3 @ 175 lbs

3

Ricky
Pratt

6 PM WOD

1 x 3 @ 175 lbs

4

Stephen
Hong

5 PM WOD

1 x 3 @ 165 lbs

5

Brandon
Beefcake

6 PM WOD

1 x 3 @ 155 lbs

5

Matt
Armstrong

6 AM WOD

1 x 3 @ 155 lbs

6

Katie
Shaffner

6 PM WOD

1 x 3 @ 140 lbs

7

Charlie
Krueger

6 PM WOD

1 x 3 @ 135 lbs

7

Nikki
Barbell

5 PM WOD

1 x 3 @ 135 lbs

8

Ashleigh
Smith

5 PM WOD

1 x 3 @ 125 lbs

8

chad
miller

6 AM WOD

1 x 3 @ 125 lbs

8

Halie
Donuts

5 PM WOD

1 x 3 @ 125 lbs

9

Stacey
Ice

5 PM WOD

1 x 3 @ 115 lbs

10

rosa
sutphin

5 PM WOD

1 x 3 @ 105 lbs

10

Scott
Germani

5 PM WOD

1 x 3 @ 105 lbs

11

Mark
Shearman

6 AM WOD

1 x 3 @ 95 lbs

11

Nicole
Dailey

5 PM WOD

1 x 3 @ 95 lbs

12

Kandy
Justice

5 PM WOD

1 x 3 @ 85 lbs

13

Melissa
Bieniek

6 AM WOD

1 x 3 @ 80 lbs

14

Jenna
Rondeau

5 PM WOD

1 x 3 @ 75 lbs

15

Sarah
Godie

6 PM WOD

1 x 3 @ 35 lbs

16

Joe
Pittenger

5 PM WOD

1 x 3 @ 0 lbs

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