Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean/Lunge Complex

Metcon

Settings

Workout

Thur 12-19-19s

1: Clean/Lunge Complex (EMOM 14:00)

2 Power Clean + 4 Front Rack Lunges

Consider the reps and go with a medium weight. Target is approx 50% of your max clean or lunge. The 6 reps should not take more than 30 seconds.

2: Metcon (Time)

Complete 3 rounds for time:
500m Row
20 Snatches (50/35# DB)
20 Box Jumps (24/20")

scale as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 19, 2019

Clients:

Leaderboard

Clean/Lunge Complex
Steve South	12/19/2019	14 x 1 @ 185 lbs
Cody Labahn	12/19/2019	14 x 1 @ 175 lbs
Ted TooTall	12/19/2019	14 x 1 @ 165 lbs

Clients

1

Steve
South

5:30 PM WOD

14 x 1 @ 185 lbs

2

Cody
Labahn

4:30 PM WOD

14 x 1 @ 175 lbs

3

Ted
TooTall

3:30 PM WOD

14 x 1 @ 165 lbs

4

Scott
Seo

6:30 PM WOD

14 x 1 @ 155 lbs

5

Anthony
Melendez

6:30 PM WOD

14 x 1 @ 135 lbs

5

Collin
Kayser

4:30 PM WOD

14 x 1 @ 135 lbs

5

Joe
Chase

3:30 PM WOD

14 x 1 @ 135 lbs

5

Paul
Jones

4:30 PM WOD

14 x 1 @ 135 lbs

6

Conner
Winkler

9:30 AM WOD

14 x 1 @ 115 lbs

6

Rudy
Garibay

3:30 PM WOD

14 x 1 @ 115 lbs

7

Jamie
Teeples

12:00 PM WOD

14 x 1 @ 100 lbs

Much more weight than Verconica Wilcox

7

Shawn
Richardson

6:30 PM WOD

14 x 1 @ 100 lbs

8

Andy
Frank

12:00 PM WOD

14 x 1 @ 95 lbs

8

Heidi
Lloyd

9:30 AM WOD

14 x 1 @ 95 lbs

8

Nikki
Nelson

9:30 AM WOD

14 x 1 @ 95 lbs

8

Priscilla
Hawley

5:30 PM WOD

14 x 1 @ 95 lbs

8

Veronica
Wilcox

12:00 PM WOD

14 x 1 @ 95 lbs

9

Jessica
Warburton

6:30 PM WOD

14 x 1 @ 85 lbs

9

Olivia
Dias

5-7 AM Open Gym

14 x 1 @ 85 lbs

10

Claire
Nettleton

3:30 PM WOD

14 x 1 @ 75 lbs

10

Livie
Foley

12:00 PM WOD

14 x 1 @ 75 lbs

10

Sheri
Baker

5-7 AM Open Gym

14 x 1 @ 75 lbs

11

Private

9:30 AM WOD

14 x 1 @ 65 lbs

11

Lindsey
Angell

5:30 PM WOD

14 x 1 @ 65 lbs

11

Stephanie
Vincent

4:30 PM WOD

14 x 1 @ 65 lbs

12

Alyssa
Henry

5:30 PM WOD

14 x 1 @ 55 lbs

13

Deidre
Jones

4:30 PM WOD

14 x 1 @ 45 lbs

13

Susan
Taylor

5:30 PM WOD

14 x 1 @ 45 lbs

14

Peter
Kauss

5:30 PM WOD

10 x 1 @ 185 lbs

engine failure?