Public Whiteboard

Components

Metcon

Settings

WOD

Thursday

Warm-up

3 Sets
15 Ring Row
15 sec handstand hold or scaled prone hold shoulder taps
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)

Upper Body Stamina

Metcon (AMRAP - Reps)

Level 1 (scale)
On every minute for 12 minutes
1st- 8-12 Pendlay row
2nd- 8-12 Bench press
3rd- Rest

Level 2 (rx)
On every minute for 12 minutes
1st- 8-12 Pendlay row 40/30
2nd- 8-12 Bench press
3rd- Rest

Level 3 (rx+)
On every minute for 12 minutes
1st- 8-12 Pendlay row 60/40
2nd- 8-12 Bench press
3rd- Rest

Workout of the day

Metcon (AMRAP - Rounds and Reps)

Workout of the day
Level 1 (scale)
As many rounds as possible in 10 minutes:
15 Renergade row knees 10/5
30 single under

Level 2 (rx)
As many rounds as possible in 10 minutes:
15 Renergade row 20/10
30 Double under

Level 3 (rx+)
As many rounds as possible in 10 minutes:
15 Renergade row 22/15
30 Double under unbroken

Cool Down

Half Saddle - 1 minute each side
Dragon - 1 minute each side
Lizard - 1 minute each side
Down Dog - 2 minutes

Whiteboard:

Thursday, 18, February 2021

Male Athletes