Public Whiteboard

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Components

Shoulder Press

Shoulder Press

Metcon

Metcon

Settings

Workout

Osh Li Be DAE

Strength

A: Shoulder Press (4 RM in 7 min)

Shoulder Press

B: Shoulder Press (4X4 @ 90% of A)

Shoulder Press

Bodybuilding

Conditioning

WOD: Metcon (AMRAP - Reps)

AMRAP 7

1-2-3-4-5-
Double DB hang C&J
2-4-6-8-10
GHD or T2B

Db weight is athlete choice

Extra Credit

Ash: Metcon (Time)

33 cal erg sprint for Ashleigh’s birthday

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

Whiteboard:

Monday, January 27, 2020

Clients:

Clients

1

Mike
Staten

5 PM WOD

1 x 4 @ 185 lbs

2

GREGORY
SEMONIN

5 PM WOD

1 x 4 @ 175 lbs

3

Lebanese
Hercules

6 AM WOD

1 x 4 @ 165 lbs

3

Ricky
Pratt

5 PM WOD

1 x 4 @ 165 lbs

3

Tyson
Stoll

5 PM WOD

1 x 4 @ 165 lbs

170x2.5

4

Christopher
Ice

5 PM WOD

1 x 4 @ 155 lbs

4

Eric
Krogman

6 PM WOD

1 x 4 @ 155 lbs

4

Joel
Gackstetter

5 PM WOD

1 x 4 @ 155 lbs

5

Grady
Hedrick

6 PM WOD

1 x 4 @ 150 lbs

6

Charlie
Krueger

6 PM WOD

1 x 4 @ 145 lbs

7

Mickey
MetCon

12 PM WOD

1 x 4 @ 140 lbs

8

Jim
Sutphin

6 AM WOD

1 x 4 @ 135 lbs

8

Kaleb
Figy

5 PM WOD

1 x 4 @ 135 lbs

9

Halie
Donuts

5 PM WOD

1 x 4 @ 125 lbs

10

Scott
Germani

12 PM WOD

1 x 4 @ 120 lbs

11

Brandon
Beefcake

5 PM WOD

1 x 4 @ 115 lbs

11

Noah
Hartman

5 PM WOD

1 x 4 @ 115 lbs

12

Zachary
Righter

6 AM WOD

1 x 4 @ 100 lbs

13

Tiffany
Akeman

5 PM WOD

1 x 4 @ 85 lbs

14

Ashleigh
Smith

5 PM WOD

1 x 4 @ 75 lbs

14

Stacey
Ice

5 PM WOD

1 x 4 @ 75 lbs

15

rosa
sutphin

12 PM WOD

1 x 4 @ 70 lbs

16

Madeline
Shearman

6 AM WOD

1 x 4 @ 65 lbs

16

Marcus
Snell

6 PM WOD

1 x 4 @ 65 lbs

16

STEPHANIE
HOLLIS

6 AM WOD

1 x 4 @ 65 lbs

17

Kandy
Justice

5 PM WOD

1 x 4 @ 63 lbs

18

Melissa
Bieniek

6 PM WOD

1 x 4 @ 60 lbs

19

Nicole
Dailey

6 PM WOD

1 x 3 @ 100 lbs