Public Whiteboard

Components

"Weapon of Choice"

Metcon

Back Squat

Settings

Workout

MONDAY 12.13.2021

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

For Quality:
2 Minute Machine
4 Minute Foam Roll
3 Rounds: 5 Strict Pull-Ups + 10 Sit-Ups + 15 Air Squats
2 Minute Banded Lat Stretch (1 Minute/Arm)

1: Metcon (No Measure)

4 Sets For Quality:
40 Double Unders
2 Minute Machine of Choice
10 Single Dumbbell Overhead Squats

*Alternate Arms Every Set (2 Sets Each Arm)

DOUBLE UNDERS
- 1:00 Practice
- 1.5x Single Unders
- 40 Line Hops

DUMBBELL OVERHEAD SQUATS
- Reduce Reps
- Barbell Overhead Squats
- Single Dumbbell Front Squats

DOUBLE UNDERS
- 1:00 Practice
- 1.5x Single Unders
- 40 Line Hops

DUMBBELL OVERHEAD SQUATS
- Reduce Reps
- Barbell Overhead Squats
- Single Dumbbell Front Squats

2: "Weapon of Choice" (Time)

For Time:
30 Power Snatches 135 / 95 lb
2,000 Meter Row
100 Wallballs 20 / 14 lb(10/9ft.)

[Partition However You'd Like]

Some Potential Strategies...

*1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches

*2 Rounds:
15 Power Snatches
1,000m Row
50 Wallballs

*5 Rounds:
6 Power Snatches
400m Row
20 Wallballs

*10 Rounds:
3 Power Snatches
200m Row
10 Wallballs
POWER SNATCHES
- Reduce Load
- Reduce Reps
- Sub Dumbbell(s)

2,000M ROW
- Reduce Distance
- 4,000m Bike
- 1,600m Run or Ski
- 1,200m Air Run

WALLBALLS
- Reduce Reps
- Reduce Load
- Single Dumbbell Thrusters (DB Across Chest)
- Empty Barbell Thrusters

EC: Metcon (Time)

EXTRA CREDIT:
For Time:
150% of Max Strict Pull-ups

Every Break:
200 Meter Run

FLOW: Complete 150% of your strict pull-ups as fast as possible. Every time you come off the bar, you'll complete a 200m run. You do not need to run after your last pull-up.

NOTES: If your max set is 5 or less, use a band and complete 30-50 reps for time. every break complete a 200m run. Time cap this at 10:00.

SCORE: Time
STRICT PULL-UPS
- Ring Rows
- Banded Strict Pull-Ups
- Alternating Dumbbell Plank Rows

200M RUN
- 200m Ski
- 150m Air Run
- 500m Bike
- 250m Row

Back Squat (CUSTOM)

[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%

Rest 1-3 Minutes Between All Sets.

Whiteboard:

Monday, December 13, 2021