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Components

3 POWER CLEAN + 3 PUS ...

Bench Press

StephStaBerger

4 mile run

Settings

Workout

Power

Strength/Skill

EMOM X 16 (4 rounds)

Min1: 3 POWER CLEAN + 3 PUSH PRESS (Start light and climb)

Min2: 8 (each arm) DB bent over row (use bench)

Min3: Bench Press (4 reps, climbing)

Min4: Rest

Conditioning

StephStaBerger (Time)

500m row or 28 cal bike
   21 Hang C+J 95/65
500m row or 28 cal bike
   15 C&J 115/80
500m row or 28 cal bike
   9 Squat clean & J 135/95

Extra Credit

Keep the first Half mile slow, but if it feels
Good, feel free to pick up the pace

4 mile run (Time)

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

Whiteboard:

Thursday, February 20, 2020

Clients:

Clients

1

Tyson
Stoll

6 PM WOD

1 x 1 @ 235 lbs

2

Mike
Staten

12 PM WOD

1 x 1 @ 225 lbs

3

Lebanese
Hercules

6 AM WOD

1 x 3 @ 185 lbs

3

Ricky
Pratt

6 PM WOD

1 x 1 @ 185 lbs

4

Brandon
Beefcake

5 PM WOD

1 x 1 @ 175 lbs

4

Joel
Gackstetter

5 PM WOD

1 x 1 @ 175 lbs

5

Black
Steve

12 PM WOD

1 x 1 @ 165 lbs

5

Branden
Grycza

5 PM WOD

1 x 1 @ 165 lbs

5

Eric
Krogman

6 PM WOD

1 x 1 @ 165 lbs

5

Mickey
MetCon

12 PM WOD

1 x 1 @ 165 lbs

6

Halie
Donuts

6 PM WOD

1 x 1 @ 155 lbs

6

Noah
Hartman

5 PM WOD

1 x 1 @ 155 lbs

7

Charlie
Krueger

6 PM WOD

1 x 1 @ 135 lbs

8

Tiffany
Akeman

12 PM WOD

1 x 1 @ 120 lbs

9

Jacob
McConnell

6 PM WOD

1 x 1 @ 115 lbs

9

nick
davis

6 PM WOD

1 x 1 @ 115 lbs

9

Zachary
Righter

12 PM WOD

1 x 1 @ 115 lbs

10

Lexi
Ford

5 PM WOD

1 x 1 @ 95 lbs

10

Scott
Germani

12 PM WOD

1 x 1 @ 95 lbs

11

Kandy
Justice

5 PM WOD

1 x 1 @ 80 lbs

12

Melissa
Bieniek

6 PM WOD

1 x 1 @ 70 lbs

13

Madeline
Shearman

6 AM WOD

1 x 1 @ 55 lbs

14

RUTH
Rusch

6 AM WOD

1 x 1 @ 35 lbs

15

julian
gackstetter

5 PM WOD

1 x 1 @ 15 lbs