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Snatch

Metcon

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Workout

Friday, October 9th

Warm-up

2 Rounds:
10 Cal Bike/Row
10x Gymnastics Kips
10x Push Ups
20x Alternating V-Ups

Strength

Snatch

Snatch

A) Snatch Complex 2 (0:00-12:00)
1 Sn. High Pull + 1 Hang Power Sn. + 1 Sn. Balance
3 Complex Every 2mins x 6 sets

Building each set to a tough triple.

Goal is to go 5-10lbs heavier than last time (9/21)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 14:
60 Cal Bike or Row
50x Sit Ups
40x Wall Balls 20/14#'s
30x Deficit Push Ups
20x C2B Pull Ups

Accessory work

3 sets
1min Plate Overhead Hold
-1min rest-

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

Whiteboard:

Friday, October 09, 2020

Male Clients

1

marcus
ardiel

AM WOD 6:45

6 x 3 @ 155 lbs

2

Michael
Salcido

AM WOD 11:30

6 x 3 @ 115 lbs

3

Jayce
Mawson

AM WOD 6:45

6 x 3 @ 105 lbs

3

Zach
Smith'

AM WOD 5:30

6 x 3 @ 105 lbs

4

Marshall
Mortley

AM WOD 6:45

6 x 3 @ 95 lbs

1 round at 115

5

Joseph
Ulibarri

AM WOD 5:30

6 x 3 @ 75 lbs

65x2, 70x2, 75x2

6

Kevin
Yarritu

PM WOD 6:00

6 x 3 @ 0 lbs

Female Clients

1

Samantha
Jaramillo

AM WOD 11:30

6 x 3 @ 105 lbs

65 75 85 95 100

2

Lily
Johnson

PM WOD 3:30

6 x 3 @ 85 lbs

55,60,65,70,80,85

3

Kelsey
Vigil

AM WOD 5:30

6 x 3 @ 65 lbs

3

Melissa
Martinez

PM WOD 3:30

6 x 3 @ 65 lbs

3x45 3x50 3x55 3x60 3x65

3

Natasha
Bates

PM WOD 6:00

6 x 3 @ 65 lbs

55x1, 60x2, 65x3

4

Rachel
Furnari

AM WOD 5:30

6 x 3 @ 60 lbs

Building

5

Jann
Kindel

AM WOD 6:45

6 x 3 @ 45 lbs

6

KRISTIAN
FAZIO

AM WOD 5:30

6 x 3 @ 30 lbs

Built up to

7

Sarah
Lujan

PM WOD 4:45

1 x 3 @ 65 lbs

3 at 55, 2 sets at 60, finished at 65lbs