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Components

Hang Power Clean

Metcon

Metcon

Settings

Workout

Increasing inTensity

Barbell Cycling

Hang Power Clean (EMOM X 10, 2 reps)

Hang Power Clean

For the first 5 minutes, use 70% of PC
If you are moving well, you may go up at min 6.
But do AT LEAST 2 doubles at your heaviest weight selected (2x2)

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4
   21 Deadlifts 135/95
   21 burpees
Rest 4 min

AMRAP 4
   15 Deadlifts 185/125
   15 Box jumps or step ups
Rest 4 min

AMRAP 4
   9 Deadlifts 225/155
   9 Burpee box jumps

Extra Credit

E.C.: Metcon (AMRAP - Reps)

Rest 4 min

AMRAP 4
6 DL 275/185
6 Burpee box jump OVERs

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

Whiteboard:

Tuesday, December 10, 2019

Clients:

Clients

1

Jim
Sutphin

6 PM WOD

2 x 2 @ 255 lbs

2

GREGORY
SEMONIN

5 PM WOD

2 x 2 @ 231.52 lbs

3

Mike
Staten

12 PM WOD

3 x 2 @ 225 lbs

4

Adam
Motycka

6 PM WOD

2 x 2 @ 215 lbs

5

Eric
Wilbert

6 PM WOD

2 x 2 @ 205 lbs

5

Kaleb
Figy

5 PM WOD

2 x 2 @ 205 lbs

5

Lebanese
Hercules

6 AM WOD

2 x 2 @ 205 lbs

5

Mickey
MetCon

12 PM WOD

2 x 2 @ 205 lbs

6

Brandon
Beefcake

6 PM WOD

2 x 2 @ 195 lbs

7

Eric
Krogman

6 PM WOD

2 x 2 @ 185 lbs

7

Ricky
Pratt

6 PM WOD

2 x 2 @ 185 lbs

8

shawn
kothe

6 PM WOD

2 x 2 @ 155 lbs

9

Nikki
Barbell

12 PM WOD

2 x 2 @ 145 lbs

10

Branden
Grycza

12 PM WOD

2 x 2 @ 135 lbs

11

Nicole
Dailey

6 AM WOD

2 x 2 @ 130 lbs

12

Mark
Shearman

6 AM WOD

2 x 2 @ 115 lbs

13

rosa
sutphin

12 PM WOD

2 x 2 @ 105 lbs

14

Holly
McFadden

12 PM WOD

3 x 2 @ 95 lbs

14

Sarah
Grycza

12 PM WOD

2 x 2 @ 95 lbs

15

Ashleigh
Smith

6 PM WOD

1 x 1 @ 135 lbs

Tried double 2 times failed 2nd rep both times