Public Whiteboard

Components

Metcon

Settings

WOD

13NOV2018

Summertime

Warm-up

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Air Squats
Line Drills
Quad Stretch
Straight Leg Kicks
Toe Walks
Toe Walks with Arms Overhead
Heel Walks
Heel Walks with Arms Overhead
Walkouts
Duck Walk

Mobility

Childs Pose on Wall – :45 Seconds
Squat Hold – :45 Seconds

Strength & Skill

Row:
1. Cadence

Clusters:
1. Open & Closed
2. Move Prep

Gymnastics:
1. Midline
2. Move Prep

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
27/20 Calorie Row
27 Clusters (75/55)
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Clusters (95/65)
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Clusters (115/85)
15 Pull-ups

Whiteboard:

Tuesday, November 13, 2018

Athletes:

Athletes