Public Whiteboard

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Components

Push Press

Metcon

Monday

Warm-up

Trainers Choice (No Measure)

Monster Walk

3 Rounds

250Row/ 10 Cal
10 AirSquats
5 Reverse burpee
5 Pushups

Weightlifting

Push Press (10x3)

Push Press

3 EMOM 10 Min

65%-70%

ZOOM

Press for :45 if light weights

Metcon

Metcon (Time)

BCCF Classic Wod 1

10-1 Thruster
7 Burpee over Bar after each round

95/65

20 min cap

ZOOM

Same

Extra Credit

Metcon (No Measure)

5x20 Reverse Curls

5x20 Calf Raises (Bodyweight if possible)

5x15 Pushups

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

Whiteboard:

Monday, June 15, 2020

Male Clients

Matthew
Akers

PM WOD 6:00

10 x 3 @ 115 lbs

Thomas
Gaffney

AM WOD 6:45

10 x 3 @ 105 lbs

Private

PM WOD 6:00

10 x 3 @ 0 lbs

Female Clients

Lindsey
Baldwin

PM WOD 4:45

10 x 3 @ 85 lbs

Amanda
Mortley

AM WOD 5:30

10 x 3 @ 75 lbs

Melissa
Martinez

PM WOD 3:30

10 x 3 @ 45 lbs

Abby
Bassie

PM WOD 6:00

4 x 3 @ 70 lbs