Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Wed 3-13-19s

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 10:00
10 Cal row
30 Double Unders

Rest 2:00

AMRAP 9:00
8 Cal Bike
16 Wall Ball Shots (20/14#)

Rest 3:00

AMRAP 8:00
12 Sit Ups
12 Ground-to-overhead (1x DB 50/35)

Scale as needed. To score add total rounds and then total reps.

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

Whiteboard:

Wednesday, March 13, 2019

Clients:

Clients

1

Andrew
Barcomb

5:30 PM WOD

24 + 25

2

Bjoern
Bollmann

3:30 PM WOD

23 + 0

8 - row / 7 - Bike / 8 - snatch

3

Tony
Moul

4:30 PM WOD

21 + 52

4

Chris
Dunlap

12:00 PM WOD

19 + 22

5

Joe
Chase

4:30 PM WOD

19 + 13

6

Collin
Kayser

6:30 PM WOD

18 + 23

7

Paul
Jones

4:30 PM WOD

18 + 15

8

Billy
Montgomery

5:00 AM WOD

18 + 0

9

Matthew
Ptacek

4:30 PM WOD

16 + 15

10

Olivia
Dias

6:00 AM WOD

15 + 34

11

Tori
Shine

8:30 AM WOD

15 + 29

12

Nikki
Nelson

9:30 AM WOD

13 + 64

13

Private

8:30 AM WOD

12 + 44

14

Lindsey
Angell

5:30 PM WOD

11 + 8

15

Amy
Tooley

9:30 AM WOD

19 + 15

35# right, 25# left arm

16

Ali
Parkerson

12:00 PM WOD

17 + 55

db push press for wbs

17

Private

4:30 PM WOD

17 + 15

18

Denise
P

12:00 PM WOD

17 + 3

SU 20#

19

Nancy
Beltran

9:30 AM WOD

17 + 0

20

Kristopher
Elliott

6:30 PM WOD

16 + 53

60su, rest Rx

21

Joseph
McClish

6:30 PM WOD

16 + 39

SU’s@60reps a rnd

22

Amica
Cooke

9:30 AM WOD

16 + 20

S/U 25#DB

23

Dale
Mizer

6:00 AM WOD

16 + 8

HR, 35# DB

23

Shawnette
Anderson

8:30 AM WOD

16 + 8

24

Jess
morgan

12:00 PM WOD

16 + 2

25

Sarah
Taylor-Green

4:30 PM WOD

15 + 43

14# ball 25# db 2:1 single-unders

26

Colton
Brooks

4:30 PM WOD

15 + 35

singles

27

Matt
Polacek

6:00 AM WOD

15 + 24

SU x 2

28

Kay
Metzger

8:30 AM WOD

15 + 17

mostly su/ 25# db/ 10# wb

29

Claire
Nettleton

3:30 PM WOD

15 + 12

25# dumb bell

30

Teshia
Gardner

12:00 PM WOD

15 + 3

31

Cheryl
Pellegrini

5:00 AM WOD

14 + 28

scale: 30#db; 13DU per rd!! (not unbroken, but sets of 2)

32

Kila
Dunham

4:30 PM WOD

14 + 24

single unders

33

Conner
Winkler

3:30 PM WOD

14 + 20

RX, But Dubs

34

Colleen
Frazier

5:00 AM WOD

14 + 18

RX except 60 SU per rd

35

John
Foley

5:30 PM WOD

14 + 17

2:1 SUs

36

Daniel
DiFabio

4:30 PM WOD

14 + 7

Singles, 14lb wb, 35lb db

37

Sean
Ganoe

12:00 PM WOD

14 + 0

38

Susan
Taylor

5:30 PM WOD

13 + 39

2xsu/12#wb/25#db

39

Sydne
Wheeler

12:00 PM WOD

13 + 8

Singles, 25# DB

40

Caroline
Nettleton

3:30 PM WOD

12 + 6

20# singles

41

Marcia
Kauss

12:00 PM WOD

0 + 0

15 jump rop x 3, 8 cal bike and 10 wall p ups, 12 wall p up and 1...