Public Whiteboard

Components

T-bar Row

Shoulder Press

Hip Extension

Burpee

90 Second Rest

Metcon

Settings

Workout

Wednesday, 11/4/20

Box WOD

Weightlifting

4Horsemen Wave2 Week3
Shoulder Press 3 Supersets with 1,2,3,4, and 5
BRUTAL
(30min)

1: T-bar Row (3x10@155/105)

https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54

2: Shoulder Press (90%x(3+)/85%x(4+)/80%x(5+))

3: Hip Extension (3x10)

https://youtu.be/7X075Hrl5lE

4: Burpee (3x15)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 11
5 L-pull up
10 Hang Squat Snatch 75/55
15 Burpee over bar

HOME WOD

a: Metcon (AMRAP - Reps)

For total reps of Push ups and Jumping Jack

EMOM 7
9 Push ups then as many reps of Jumping jacks for the rest of each minute

b: Metcon (Time)

"Super Legs"
For time,
5 rounds of
20 Air squats
20 Walking lunges
20 Alternating split jump
20 Squat Jump

Whiteboard:

Wednesday, November 04, 2020

Leaderboard

Men's T-bar Row
Brian Bunk	11/04/2020	3 x 10 @ 155 lbs
Anthony Huff	11/04/2020	3 x 10 @ 155 lbs
Thomas Walker	11/04/2020	3 x 10 @ 155 lbs

Women's T-bar Row
Dawn Huff	11/04/2020	3 x 10 @ 105 lbs
Tawnya Quintana	01/30/2019	3 x 10 @ 105 lbs
Alana Witulski	01/30/2019	3 x 10 @ 105 lbs

Male Clients

Anthony
Huff

CrossFit 4:15PM

3 x 10 @ 155 lbs

Brian
Bunk

CrossFit 5:15PM

3 x 10 @ 155 lbs

Sung
Hong

CrossFit: 5:00 AM

3 x 10 @ 155 lbs

Thomas
Walker

CrossFit: 8:00 AM

3 x 10 @ 155 lbs

Female Clients

Alana
Witulski

CrossFit: 5:00 AM

3 x 10 @ 105 lbs

Dawn
Huff

CrossFit: 8:00 AM

3 x 10 @ 105 lbs

Tawnya
Quintana

CrossFit 4:15PM

3 x 10 @ 105 lbs

Lucy
Streich

CrossFit:: 6:00AM

3 x 10 @ 80 lbs