Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

BACK RACK REVERSE LUNGES

Front Rack Hold

Metcon

Settings

WOD

Ron Swanson

A1: BACK RACK REVERSE LUNGES (4x20)

@ WEIGHT BELOW

GO OFF DB STEP UP MAX:

STEP UP W/ 70-100# DB EACH = 155#

STEP UP W/ 45-70# DB EACH = 115#

STEP UP W/ 30-45# DB EACH = 85#

STEP UP W/ 10-30# DB EACH = 65# OR SCALE FOR SAFETY

A2: Front Rack Hold (40 sec)

at the same weight as A1

B: Metcon (AMRAP - Rounds)

EMOM FOR 16 MIN
MIN 1: 10 PULL UPS **KIPPING ONLY NO BUTTERFLY
MIN 2: 6 THRUSTERS @ 95/63#

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

Whiteboard:

Tuesday, February 04, 2020

Leaderboard

Men's BACK RACK REVERSE LUNGES
Joshua Barker	02/04/2020	1 x 20 @ 155 lbs
Don Wages	02/04/2020	1 x 20 @ 155 lbs
Dustin Emrich	02/04/2020	1 x 20 @ 155 lbs

Women's BACK RACK REVERSE LUNGES
Leah Rush	02/04/2020	1 x 20 @ 85 lbs
Taylor Schrull	02/04/2020	1 x 20 @ 85 lbs
Maria Maldonado	02/04/2020	1 x 20 @ 85 lbs

Male Athletes

1

Nicholas
Owens

12:15 PM

4 x 20 @ 165 lbs

2

Ford
Whatley

6:30 PM

4 x 20 @ 155 lbs

2

Gabe
Pritchett

11:15 AM OPEN GYM

4 x 20 @ 155 lbs

2

Don
Wages

8:15 AM

1 x 20 @ 155 lbs

2

Dustin
Emrich

4:30 PM

1 x 20 @ 155 lbs

2

Joshua
Barker

12:15 PM

1 x 20 @ 155 lbs

3

Ryan
Brack

5:30 PM

1 x 20 @ 135 lbs

4

Cole
Brown

6:30 PM

4 x 20 @ 115 lbs

4

Luke
Willis

2:30 PM OPEN GYM

4 x 20 @ 115 lbs

4

Luke
Willis

12:15 PM

1 x 20 @ 115 lbs

4

Suketu
Patel

5:30 PM

1 x 20 @ 115 lbs

4

Todd
Godwin

3:30 PM

1 x 20 @ 115 lbs

5

Todd
Olsen

12:15 PM

4 x 20 @ 95 lbs

5

CHRIS
TURNER

6:30 PM

1 x 20 @ 95 lbs

5

dalton
zachry

3:30 PM

1 x 20 @ 95 lbs

5

Michael
Moore

3:30 PM

1 x 20 @ 95 lbs

6

Dj
Vickery

6:15 AM

1 x 20 @ 85 lbs

6

Salvador
Soto

6:15 AM

1 x 20 @ 85 lbs

7

Tom
wiseman

8:15 AM

4 x 20 @ 75 lbs

7

Collin
Smith

4:30 PM

1 x 20 @ 75 lbs

7

Tommy
Callaway

3:30 PM

1 x 20 @ 75 lbs

8

Jaythan
Larrow

5:30 PM

1 x 20 @ 45 lbs

8

maddox
vickery

6:15 AM

1 x 20 @ 45 lbs

9

Robert
Gartner

4:30 PM

1 x 20 @ 0 lbs

75

Female Athletes

1

Kristen
Freeman

5:30 PM

4 x 20 @ 115 lbs

2

analeigh
casey

6:30 PM

4 x 20 @ 85 lbs

2

Janetta
Alabi-Isama

4:30 PM

4 x 20 @ 85 lbs

2

Leah
Rush

5:30 PM

1 x 20 @ 85 lbs

2

Maria
Maldonado

5:30 PM

1 x 20 @ 85 lbs

2

Taylor
Schrull

12:15 PM

1 x 20 @ 85 lbs

3

Kat
Wiseman

8:15 AM

4 x 20 @ 65 lbs

3

Alex
Gilbert

6:15 AM

1 x 20 @ 65 lbs

3

Janet
Lanier

3:30 PM

1 x 20 @ 65 lbs

3

Tara
Lee

6:30 PM

1 x 20 @ 65 lbs

4

Kara
Scott

4:30 PM

4 x 20 @ 55 lbs

could have gone up

5

Elena
McLendon

6:15 AM

1 x 20 @ 35 lbs

6

Cayla
Purcell

3:30 PM

4 x 16 @ 55 lbs

6

Janet
Lanier

2:30 PM OPEN GYM

1 x 20 @ 0 lbs

programming