Public Whiteboard

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Components

Bulgarian Split Squat

Metcon

Settings

Workout

Wed 5/15/19

1: Bulgarian Split Squat (10x4)

Weighted lunge with one leg back on a bench

(2x KB or DB) AHAP
Weighted lunge with one leg back on a bench

2: Metcon (No Measure)

Ring Dips
5x5

3: Metcon (Time)

For Time: 8min. time CAP:
45 Wall ball
45 Toes – to – bars
45 Power Clean (95/65)
45 Chest – to – bar

Everything need to be scaled to the point that you can do as many reps as possible with out stopping.

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

Whiteboard:

Wednesday, May 15, 2019

Clients:

Clients

1

Ben
Morehouse

4:30 PM WOD

10 x 4 @ 70 lbs

1

Cole
Ewert

4:30 PM WOD

10 x 4 @ 70 lbs

1

Erick
Hernandez

5:30 PM WOD

10 x 4 @ 70 lbs

2

John
Harrington

6:00 AM WOD

10 x 4 @ 50 lbs

2

Toni
Blair

4:30 PM WOD

10 x 4 @ 50 lbs

3

Caitlin
Smith

4:30 PM WOD

10 x 4 @ 30 lbs

4

Veronica
Wilcox

12:00 PM WOD

10 x 4 @ 26 lbs

Blue KBs

5

Joyce
Kintz

6:00 AM WOD

10 x 4 @ 25 lbs

25lb KB each hand

6

Ami
Boucher

6:00 AM WOD

10 x 4 @ 20 lbs

6

Gab
Ludi

5:30 PM WOD

10 x 4 @ 20 lbs

7

Amy
Holcomb

4:30 PM WOD

10 x 4 @ 18 lbs

2 18kb

7

Amy
Welsh

9:30 AM CrossFit

10 x 4 @ 18 lbs

18# each side

8

Carol
Dishion

4:30 PM WOD

10 x 4 @ 0 lbs

8

David
Ludi

5:30 PM WOD

10 x 4 @ 0 lbs

8

Janna
Curtis

4:30 PM WOD

10 x 4 @ 0 lbs

8

John
Graham

6:00 AM WOD

10 x 4 @ 0 lbs

8

Mark
Dishion

4:30 PM WOD

10 x 4 @ 0 lbs

8

Gina
Gutierrez

9:30 AM CrossFit

6 x 4 @ 52 lbs

26lb per hand