Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

151012

Single arm dumbbell row

Hollow hold

Back Squat

151012 Green

141129

Settings

Workout

Måndag 151012

Metcon

151012 (Time)

7 RFT:
400 m Run
20 Walking Lunges
15 Pullups
10 Burpees

Weightlifting

A1: Single arm dumbbell row (3 sets x 8 reps each arm @2111, rest 30 sec)

A2: Hollow hold (3 sets x 60 sec, rest 30 sec)

Or Hollow rocks

Weightlifting

Back Squat (5-3-1-5-3-1-5-3-1)

Back Squat

Metcon Green

151012 Green (Time)

7 RFT:
400 m Run
14 Walking Lunges
10 KBS
7 Burpees

WOD Team

141129 (AMRAP - Reps)

2&2:
Station 1 – AMRAP Wall Ball Shots 9/6 kg & Wall Sits
Station 2 – AMRAP Push press 30/20 kg & Bar Hold
Station 3 – AMRAP Pull-ups & OH Plate Hold 20/10 kg
Station 4 – AMRAP KBS 24/16 kg & KB Goblet Squat Hold
Station 5 – AMRAP Situps & Plank Hold

4 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

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

Whiteboard:

Monday, 2015, October 12

Male Clients

Johnny
Smedman

11:30

31:38

Staffan
Westerlund

11:30

27:22

Eli
Gladnikoff

WOD Green

29:17

Måns
Jeppsson

11:30

30:21

Tuttifrutti på KB/PU. Ca 50/50.

Johnny
Solin

11:30

34:00

Väggade direkt, 6 varv totalt

Female Clients

Erika
Enered

11:30

31:58

Kajsa
Lindqvist

WOD Green

27:29