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Components
Wonder Woman
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Wonder Woman - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (10/4)
Workout
Wonder Woman
Warm-up
1 minute Singe Unders
0:30 Crossovers
0:30 Double Unders
10 Scap Pull-ups
15 Cobras (2.5s)
10 Banded Ext. Rotations w/ Press
5 Double Push-up Inchworms
15 V-Ups
5 PVC Passes
10 PVC Overhead Squats
5 Big Kips
5 Pull-ups
5 B/N Snatch Grip Press (45/35)
5 Pause OHS (45/35)
5 Snatch (45/35)
Metcon
Wonder Woman (AMRAP - Rounds and Reps)
20 min AMRAP of:
50 Double Unders
7 OHS (135/85)
5 C2B-T2B (a C2B Pullup, then a T2B, C2B, T2B,...)
*Thoughts: Wonder Woman is fast and enduring (DU), has great top to bottom strength and flexibility (OHS), and is exceptionally skilled (C2B/T2B combo).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 19, 2019
Male Clients
1
Connor
Miller 🍟 🍔
9:30am CrossFit
8 + 30
fat bar for C2B/T2B
2
Olivier
Derei
10:30am CrossFit
4 + 52
OHS horrible never again
3
Brian
Kent
9:30am CrossFit
4 + 30
4
Moe
Mubarak
9:30am CrossFit
6 + 0
15 x DU attempts 45lb OHS
5
Bill
Curci
9:30am CrossFit
5 + 50
95lb; PU/T2B
6
Robert
Geyer
9:30am CrossFit
5 + 6
7
Jake
White
9:30am CrossFit
5 + 0
100 single jr ohs @85lb rest rx
7
S.W
SHIM
10:30am CrossFit
5 + 0
5.3/75LBS
8
Brandon
Thorsten
9:30am CrossFit
4 + 58
135# thrusters. That was pathetic.
9
Fabricio
🦍
9:30am CrossFit
3 + 33
Female Clients
1
ashley
green
9:30am CrossFit
5 + 57
2
Megan
Gibbings
10:30am CrossFit
7 + 25
45lb, band pu, SU
3
Genesis
Dejesus
10:30am CrossFit
6 + 100
did 100 single unders. 65# ohs. knees to elbow.
4
April
Hernandez
9:30am CrossFit
6 + 0
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