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Components

Push Jerk

Metcon

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Workout

WOD

QOD

"Only those who will risk going too far can possibly find out how far one can go." T.S. Eliot

Warm-up

20 Jumping Jacks
10 Banded Pull-Aparts or Figure 8's
5 Single-Arm Strict Press (each arm)
Pigeon Pose
Couch Stretch
:20 Side Plank (each side)
25 ft Waiter Carry (each arm)
5 Burpees

Weightlifting

Push Jerk (5 x 3)

Push Jerk

PAUSE FOR ONE SECOND AT THE CATCH!
If using one object, do 3 reps each arm. Strive to keep the object over your midline.

Metcon

Metcon (Time)

3 sets for total working time:
15 Push Press
30 calories
200 ft Waiter Carry (100 ft each arm)
-Rest 2:00 between sets-

Push the pace!

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

Whiteboard:

Thursday, May 14, 2020

Male Clients

Ben
Brus

4:00 PM WOD

5 x 3 @ 175 lbs

Bill
Coats

4:00 PM WOD

5 x 3 @ 155 lbs

Jaime
Vivar

9:00 AM WOD

5 x 3 @ 135 lbs

Female Clients

Ashley
Fallon

4:00 PM WOD

5 x 3 @ 95 lbs

Janel
Coats

4:00 PM WOD

5 x 3 @ 85 lbs

Private

7:00 AM WOD

5 x 3 @ 65 lbs