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Components

Snatch

Metcon

Settings

Workout

Quarter After

Warm-up

Independent warm up - EMOM to begin promptly at 15 past

500m row then 3 rounds:
10 pvc rollover
10 lunges
5 strict pull-ups or ring rows

Then warm up snatch to 50%

Weightlifting

EMOM X 10
1-3: 2 Ps + 2 OHS @ 65%
4-6: 2 Snatches at 75%

7-10: Snatch (Heavy single)

Snatch

Conditioning

Metcon (Time)

Adam

32 GHD sit-ups or T2B
   32 DU
32 AKBS 53/35
   32 DU
32 Goblet squats
   32 DU
32 KB C&J
   32 DU
32 burpee’s

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

Whiteboard:

Thursday, February 27, 2020

Clients:

Clients

1

Christopher
Ice

12 PM WOD

1 x 1 @ 220 lbs

2

Mike
Staten

12 PM WOD

1 x 1 @ 205 lbs

3

Ricky
Pratt

5 PM WOD

1 x 1 @ 199 lbs

200ish

4

Mickey
MetCon

12 PM WOD

1 x 1 @ 198.45 lbs

5

Grady
Hedrick

12 PM WOD

1 x 1 @ 195 lbs

5

Tyson
Stoll

6 PM WOD

1 x 1 @ 195 lbs

Felt good:) Missed twice at 205. Should have tried 200:/

6

Mickey
MetCon

5 PM WOD

1 x 1 @ 183.02 lbs

Pm sesh

7

Kaleb
Figy

5 PM WOD

1 x 1 @ 176.4 lbs

8

Lebanese
Hercules

6 AM WOD

1 x 1 @ 175 lbs

9

Jerry
Fairchild

6 PM WOD

1 x 1 @ 155 lbs

9

Stephen
Hong

5 PM WOD

1 x 1 @ 155 lbs

10

Charlie
Krueger

5 PM WOD

1 x 1 @ 150 lbs

11

Noah
Hartman

5 PM WOD

1 x 1 @ 145 lbs

12

Zachary
Righter

12 PM WOD

1 x 1 @ 140 lbs

13

Branden
Grycza

5 PM WOD

1 x 1 @ 125 lbs

13

Brian
Fritz

12 PM WOD

1 x 1 @ 125 lbs

13

Halie
Donuts

5 PM WOD

1 x 1 @ 125 lbs

14

Tiffany
Akeman

5 PM WOD

1 x 1 @ 120 lbs

15

Nikki
Barbell

5 PM WOD

1 x 1 @ 115 lbs

16

nick
davis

6 PM WOD

1 x 1 @ 105 lbs

17

Manny
Ramirez

6 AM WOD

1 x 1 @ 95 lbs

18

Nicole
Dailey

6 PM WOD

1 x 1 @ 85 lbs

19

Lisa
Akeman

5 PM WOD

1 x 1 @ 75 lbs

19

Marcus
Snell

6 PM WOD

1 x 1 @ 75 lbs

19

Sarah
Grycza

5 PM WOD

1 x 1 @ 75 lbs

20

Kandy
Justice

5 PM WOD

1 x 1 @ 73 lbs

21

Madeline
Shearman

6 AM WOD

1 x 1 @ 70 lbs

Climbed 5# each minute

22

Kamaria
Parker

5 PM WOD

3 x 1 @ 65 lbs

22

Mark
Shearman

6 AM WOD

1 x 1 @ 65 lbs

23

RUTH
Rusch

6 AM WOD

1 x 1 @ 35 lbs