Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Metcon

Settings

WOD

Wed 3-6-19s

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 30:00
Run 400m
Plank 60 sec (45/25 plate)
Row/Ski 20 calories
15 Pull Ups
15 Push Ups

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

Whiteboard:

Wednesday, March 06, 2019

Athletes:

Athletes

1

Bjoern
Bollmann

8:30 AM WOD

4 + 90

2

Kasen
McGraw

12:00 PM WOD

4 + 71

3

Steve
South

9:30 AM WOD

4 + 50

4

Shane
Doyle

6:00 AM WOD

4 + 40

5

Ted
TooTall

3:30 PM WOD

4 + 37

6

Matthew
Ptacek

4:30 PM WOD

4 + 12

7

Cory
Kottek

12:00 PM WOD

4 + 0

body weight plank

7

Matt
Polacek

6:00 AM WOD

4 + 0

7

Thanh
Vo

5:00 AM WOD

4 + 0

8

Mike
Metzger

8:30 AM WOD

3 + 70

8

Tori
Shine

8:30 AM WOD

3 + 70

9

Kila
Dunham

4:30 PM WOD

3 + 25

10

Cheryl
Pellegrini

5:00 AM WOD

3 + 0

3 rds + 400 M run +plank+ 10 cal row

11

Private

3:30 PM WOD

4 + 50

12

Colton
Brooks

4:30 PM WOD

4 + 25

12

Stephen
Carroll

3:30 PM WOD

4 + 25

skier for run 20 cal per

13

Chris
Dunlap

3:30 PM WOD

4 + 4

14

Andy
Wodtiger

9:30 AM WOD

4 + 0

14

Jeffrey
Lowe

6:30 PM WOD

4 + 0

3x pull 1x rings

14

Lindsey
Angell

5:30 PM WOD

4 + 0

15

Robert
Salberg

4:30 PM WOD

3 + 1000

16

Amy
Tooley

9:30 AM WOD

3 + 98

Run, plank no weight, 15 Devil Manmakers 15# DBs

17

Teri
Parkerson

8:30 AM WOD

3 + 83

changed lots! to avoid shoulder

18

Madeline
Nowell

4:30 PM WOD

3 + 71

kip swing, no plate

19

Claire
Nettleton

9:30 AM WOD

3 + 70

15# plate plank kip swings for pull ups

20

Tabitha
Dean

8:30 AM WOD

3 + 65

didnt use a weight on the plank

21

Amica
Cooke

9:30 AM WOD

3 + 62

22

Pamela
Delfin

3:30 PM WOD

3 + 61

23

Delia
Miranda

8:30 AM WOD

3 + 60

24

Susan
Taylor

5:30 PM WOD

3 + 52

no plate/part banded pullups, part ring rows

25

Conner
Winkler

9:30 AM WOD

3 + 50

25

Dale
Mizer

6:00 AM WOD

3 + 50

Blue Band, no # on Plank

25

Jessica
Warburton

6:00 AM WOD

3 + 50

26

Kelly
Warburton

6:00 AM WOD

3 + 25

27

Thais
Rodick

5:00 AM WOD

3 + 0

28

Caroline
Nettleton

6:30 PM WOD

2 + 1

29

Paul
Jones

4:30 PM WOD

0 + 0

Clean Cycle 95-225 10lb increase every min