Public Whiteboard

Components

Weighted Pull-ups

Metcon

Settings

Workout

Monday, 7/27/20

Box WOD

A: Weighted Pull-ups (5-5-3-3-1-1-1)

(20min)
Find the heaviest 1 RM weighted pull up.
Kipling is allowed.

B: Metcon (2 Rounds for reps)

EMOM 12
1st min- AMRAP pull-up
2nd min- AMRAP sit up
3rd min- rest

C: Metcon (AMRAP - Reps)

AMRAP 7
TTB
Ring dip
Air squat

Round of
3 - 9
6 - 27
9 - 54
12 - 90
15 - 135
18 - 189
21 - 252

HOME WOD

a: Metcon (Time)

For time,
3 rounds of
50 air squat
25 push up
50 Sit up

b: Metcon (Time)

For time,
4 rounds of
20 Plyo Lunge
https://youtu.be/a1YLRD3pxfA
10 Squat Jump
https://youtu.be/hkln7p24isA
1minute rest

Whiteboard:

Monday, July 27, 2020

Male Clients

Anthony
Huff

CrossFit 4:15PM

1 x 1 @ 84 lbs

Brian
Bunk

CrossFit:: 6:00AM

1 x 1 @ 84 lbs

Failed 94

Sung
Hong

CrossFit 4:15PM

1 x 1 @ 84 lbs

Thomas
Walker

CrossFit:: 6:00AM

1 x 1 @ 0 lbs

Female Clients

Dawn
Huff

CrossFit: 8:00 AM

1 x 1 @ 74 lbs

14# vest + 60#

Private

CrossFit 4:15PM

1 x 1 @ 65 lbs

Tawnya
Quintana

CrossFit 4:15PM

1 x 1 @ 65 lbs

Kipping

Alana
Witulski

CrossFit 4:15PM

1 x 1 @ 55 lbs

Hannah
Archuleta

CrossFit: 5:00 AM

1 x 1 @ 17 lbs