Public Whiteboard

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Components

Back Squat

Metcon

Settings

Workout

No school

Strength

Back Squat (4x5 across at 93% of recent 5rm)

Rest a minimum of three minutes between working sets.
If you have not done a five RM in the past two weeks, instead please build to a 5 RM and record 1X5.

WOD

Metcon (AMRAP - Reps)

AMRAP 10

5 DB Hang CJ 50/35 (R)
5 DB hang CJ (L)
10 push-ups
5 hang snatch (R)
5 hang snatch (capital L)
10 sit ups
10 DB goblet squats

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

Whiteboard:

Monday, February 15, 2021

Clients:

Clients

1

Tyson
Stoll

12PM WOD

4 x 5 @ 355 lbs

2

Ricky
Pratt

12PM WOD

4 x 5 @ 316 lbs

3

Mike
Staten

12PM WOD

4 x 5 @ 315 lbs

4

Lebanese
Hercules

6 AM WOD

4 x 5 @ 300 lbs

5

GREGORY
SEMONIN

12PM WOD

4 x 5 @ 295 lbs

6

Brandon
Beefcake

5PM WOD

4 x 5 @ 280 lbs

7

Mickey
MetCon

12PM WOD

4 x 5 @ 249.16 lbs

8

Danny
Headski

5PM WOD

4 x 5 @ 245 lbs

9

Adam
Motycka

6:15 PM WOD

4 x 5 @ 225 lbs

strained back from last Monday, stayed lighter

9

Caleb
Dudley

5PM WOD

4 x 5 @ 225 lbs

10

tommy
gallagher

12PM WOD

4 x 5 @ 220 lbs

11

nick
davis

12PM WOD

4 x 5 @ 215 lbs

11

Noah
Hartman

12PM WOD

4 x 5 @ 215 lbs

12

Lexi
Ford

5PM WOD

4 x 5 @ 200 lbs

13

Stephen
Dooley

12PM WOD

5 x 5 @ 190 lbs

13

Nicole
Dailey

12PM WOD

4 x 5 @ 190 lbs

🥵

14

ian
clement

5PM WOD

4 x 5 @ 185 lbs

14

Katie
Shaffner

5PM WOD

4 x 5 @ 185 lbs

15

Terrence
Ward

6 AM WOD

4 x 5 @ 180 lbs

15

Tiffany
Akeman

6:15 PM WOD

4 x 5 @ 180 lbs

93%= 182

16

Nikki
Barbell

12PM WOD

4 x 5 @ 167 lbs

17

Marcus
Snell

12PM WOD

4 x 5 @ 130 lbs

18

Raven
Driftmyer

6 AM WOD

4 x 5 @ 90 lbs

PR 125 - need lil lower

18

Shannon
Northrup

5PM WOD

4 x 5 @ 90 lbs

19

chelsey
barwiler

5PM WOD

4 x 5 @ 65 lbs

20

Kandy
Justice

12PM WOD

2 x 5 @ 125 lbs

2x5@115 and 2x5@125, cautious with right knee

20

Stacey
Ice

12PM WOD

1 x 5 @ 145 lbs

heavy set, 2x5 at 125 after