Public Whiteboard

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Components

Metcon

Back Squat

Settings

Workout

Screwball

WOD

Metcon (4 Rounds for time)

4 rounds on the 6:00

24 KB snatch
15/12 cal row
12 oblique T 2B
12/10 cal bike

Score WORKING TIME each interval

Strength

Back Squat (4x5 across at 90% of recent 5RM)

If you do not have a recent 5 RM, instead build to a daily 5RM and record a 1X5

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

Whiteboard:

Monday, January 24, 2022

Clients:

Clients

1

Tyson
Stoll

12PM WOD

11:55

2

Mike
Staten

12PM WOD

12:20

3

Nikki
Barbell

12PM WOD

13:45

4

Kaleb
Figy

6:15 PM WOD

13:56

35#

5

Stacey
Ice

4 PM open gym

13:59

25 first 2, 35# last 2

6

Tori
Stickels

12PM WOD

14:15

7

Stephen
Dooley

4 PM open gym

16:20

8

GREGORY
SEMONIN

5PM WOD

16:28

53

9

William
Florich

4 PM open gym

16:42

10

Mark
Buehler

12PM WOD

12:39

Knees TB

11

Marcus
Snell

6:15 PM WOD

13:19

#44 KB

12

Kelsey
Almaguer

Homebody/Not in class

13:59

30# DB, row for both cause we don’t have a bike.

13

Brandon
Miller

12PM WOD

14:04

14

Erin
Konopacke

6 AM WOD

14:50

blue kb

15

Noah
Hartman

6 AM WOD

15:09

35# KB

16

Mariah
Nicholas

5PM WOD

15:29

17

Holly
McFadden

12PM WOD

15:33

25# KB, knee raises

18

Shannon
Northrup

5PM WOD

15:53

19

Jim
Sutphin

6 AM WOD

15:55

20

Danny
Headski

5PM WOD

15:58

knees 2 chest

21

Angela
Zgurich

5PM WOD

16:12

Red KB knees tb

22

Steve
Sokasits

6:15 PM WOD

16:16

23

Brian
Richards

5PM WOD

16:33

blue kb

24

Nicole
Dailey

6:15 PM WOD

17:09

#25

25

Matt
McFadden

Homebody/Not in class

17:49

35#, 20c treadmill, pike sit-up Rds 1-2, freaking kids…

26

Chase
Richards

5PM WOD

19:52