Public Whiteboard

Components

Front Squat

Metcon

Settings

WOD

Tuesday December 29th, 2020

Warm-up

2min Bike or Row
2 Sets
12 Air Squats
10 Push Ups
30 sec Hollow Hold

Strength

Front Squat

A) Front Squats
6 reps @ 32x1 Tempo
Every 2:30 x 5 sets
Building small each set
Start @ 65%

-1min rest-

Front Squat

B) Front Squat Drop Set
8-10 reps Every 90 sec x 2 sets
@ heaviest set of A
No Tempo

Metcon

Metcon (Time)

1000m Row or 60/45 Cal Bike

-directly into-

5 Rounds
12 Wallballs
12 Ring Dips

Scaled: 14/10, Band Assisted Dips
RX: 20/14, Kipping Ring Dips
RX+: 30/20, Strict Ring Dips

15min Time Cap

Accessory work

3 Sets
30 sec Medball Sit Ups
-30 sec rest-
30 sec Med Ball Pressing Hollow Hold
-30 sec rest-

Whiteboard:

Tuesday, December 29, 2020

Leaderboard

Men's Front Squat
Jon Bender	11/05/2019	5 x 6 @ 225 lbs
Sean Chinana	11/05/2019	5 x 6 @ 215 lbs
Mark Smith	02/22/2021	5 x 6 @ 205 lbs

Women's Front Squat
Amity Livingston	02/22/2021	5 x 6 @ 185 lbs
Carly Newlands	02/22/2021	5 x 6 @ 175 lbs
Savanna Yaegle	02/22/2021	5 x 6 @ 145 lbs

Male Athletes

Adam
Gross

PM WOD 6:00

5 x 6 @ 155 lbs

Zach
Smith'

AM WOD 5:30

5 x 6 @ 155 lbs

145, 145, 150, 150, 155

Tim
Warner

PM WOD 3:30

5 x 6 @ 140 lbs

Built to

Michael
Simpson

PM WOD 3:30

5 x 6 @ 135 lbs

95, 105, 115, 125, 135

Joseph
Ulibarri

AM WOD 5:30

5 x 6 @ 110 lbs

75, 85, 95, 105, 110

Ed
Furnari

AM WOD 5:30

5 x 6 @ 90 lbs

Female Athletes

Lily
Johnson

PM WOD 3:30

5 x 6 @ 115 lbs

Rachel
Furnari

AM WOD 5:30

5 x 6 @ 85 lbs

Kristina
Metge

AM WOD 5:30

5 x 6 @ 65 lbs

Worked up 45, 50, 50, 65 last set. struggle at 65