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Components

Metcon

Settings

Workout

Chase the Pump

Bodybuilding

20 minutes
Begin A new set each minute, resting til next min

14-12-10-8
   Alt. Tricep extensions
   Alt bicep curls
   Double DB step ups
   Double DB Front raise
   GHD sit ups

WOD

Metcon (Calories)

AMRAP 10

BUY IN 5 ROUNDS
   9 Wallballs 20/14
   9 pull-ups
   9 burpees

WITH REMAINING TIME
   Cal bike or row

Extra Credit

GC Half W3D3
4 miles
Keep it slow, but if you feel good bump up the tempo on mile 3 to race pace

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

Whiteboard:

Thursday, February 13, 2020

Clients:

Clients

1

Brandon
Beefcake

5 PM WOD

57 Calories

1

Ricky
Pratt

5 PM WOD

57 Calories

row

2

Stephen
Hong

5 PM WOD

34 Calories

Bike

3

Joel
Gackstetter

5 PM WOD

28 Calories

Zero Energy on the rower

4

Grady
Hedrick

12 PM WOD

27 Calories

4 rounds of buy-in

5

Kaleb
Figy

5 PM WOD

20 Calories

6

Steph
Staten

12 PM WOD

19 Calories

4 rds

7

Sarah
Grycza

5 PM WOD

17 Calories

finished 7:53

8

Black
Steve

12 PM WOD

16 Calories

8

Halie
Donuts

5 PM WOD

16 Calories

finished buy in at 9:01; row

8

Tiffany
Akeman

5 PM WOD

16 Calories

3 rounds at 8 min cap

9

Brian
Fritz

6 AM WOD

15 Calories

5 rounds

10

rosa
sutphin

5 PM WOD

3 Calories

finished 5 rds in 9:38

11

Noah
Hartman

5 PM WOD

31 Calories

row 4 rds @ 8

12

Branden
Grycza

5 PM WOD

27 Calories

13

Marcus
Snell

6 PM WOD

21 Calories

bke

14

Kandy
Justice

5 PM WOD

14 Calories

7,7,7

15

Scott
Germani

12 PM WOD

13 Calories

only 3 rounds in the buy in (14# WB)

16

Nicole
Dailey

6 PM WOD

12 Calories

bike Completed 4 rds

17

RUTH
Rusch

6 AM WOD

6 Calories

7 7 7 7 7 wb 10 banded pull ups burpees

18

Madeline
Shearman

6 AM WOD

0 Calories

3 rounds 20 reps; 14#wb, jumping PU, I hate burpees