Public Whiteboard

Components

Pendlay Row

Shoulder Press

Hip Extension

Bike

90 Second Rest

Metcon

Settings

Workout

Wednesday, 10/21/20

Box WOD

Weightlifting

4Horsemen Wave2 Week1
Shoulder Press 3 Supersets with 1,2,3,4, and 5
MEDIUM
(30min)

1: Pendlay Row (3x10@135/95)

2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))

3: Hip Extension (3x15)

https://youtu.be/7X075Hrl5lE

4: Bike (3x15/12)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
25 Double Under
5 KTE
5 TTB
5 C2B Pull up
10 OHS 115/85

HOME WOD

a: Metcon (AMRAP - Reps)

EMOM 30
1st Min- 10 Burpee
2nd Min- 11 Sit-up
3rd Min- 12 Push-up
4th Min- 13 Box Jump/Tuck Jump
5th Min- 14 Superman
6th Min- 15 Squats

Whiteboard:

Wednesday, October 21, 2020

Leaderboard

Men's Pendlay Row
Bryce Kuehl	12/08/2021	3 x 10 @ 135 lbs
Thomas Walker	12/08/2021	3 x 10 @ 135 lbs
Caleb Karrels	12/08/2021	3 x 10 @ 135 lbs

Women's Pendlay Row
Tiffany Tittes	12/08/2021	3 x 10 @ 95 lbs
Dawn Huff	12/08/2021	3 x 10 @ 95 lbs
Catherine Whiting	12/08/2021	3 x 10 @ 95 lbs

Male Clients

Brian
Bunk

CrossFit 4:15PM

3 x 10 @ 135 lbs

Shane
O'Neill

CrossFit: 5:00 AM

3 x 10 @ 135 lbs

Sung
Hong

CrossFit: 5:00 AM

3 x 10 @ 135 lbs

Female Clients

Tawnya
Quintana

CrossFit 4:15PM

3 x 10 @ 95 lbs

Ellie
Wallace

CrossFit 4:15PM

3 x 10 @ 65 lbs

Kelsie
Steves

CrossFit: 5:00 AM

3 x 10 @ 65 lbs

Lucy
Streich

CrossFit:: 6:00AM

3 x 10 @ 55 lbs

Cindy
Mackel

HOME BODY BUILD BOOTCAMP

3 x 10 @ 50 lbs