Public Whiteboard

Components

Pistols

Metcon

Settings

Workout

Thu 8-2-18

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: Pistols

Spend 15 minutes on Pistol progressions. Narrow squats, on box, foot behind, foot in front and banded.

3: Metcon (Time)

1000m row
50 alt Pistols
40 push-ups
30 pull-ups

Rest 2 mins

500m row
25 alt Pistols
20 push-ups
15 pull-ups

Whiteboard:

Thursday, August 02, 2018

Clients:

Leaderboard

Pistols
Erin Seiler	01/22/2015	1 x 50
Kasen McGraw	06/21/2015	1 x 50
Jacquie Strand	02/01/2017	1 x 50

Clients

Heidi
Zuk

4:30 PM WOD

1 x 20

narrow stance

Amanda
Koonce

12:00 PM WOD

1 x 10

holding onto rig for support

Heidi
Chin

12:00 PM WOD

1 x 10

low box

Sarah
Kelly

3:30 PM WOD

15 x 10

weighted lunges

Theresa
Williams

9:30 AM WOD

1 x 10

banded

Tim
Zuk

5:30 PM WOD

1 x 10

Touching bench

Bryana
Przybylowski

6:30 PM WOD

1 x 5

Joyce
Kintz

5:30 PM WOD

1 x 5

pistols to bench

Alex
Przybylowski

5:30 PM WOD

1 x 1

pistol sit/stands