Public Whiteboard

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Components

Bench Press

Bench Press

Metcon

Settings

Workout

Make up Snow Day

Strength

A: Bench Press (Daily 2RM)

B: Bench Press (2x2 at 97% of A)

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15

5 strict pull-ups
5 burpees to the rig
10 reverse lunges

Cool Down

3x12 dB flies

You may also use #5 or #10 lb plates
Keep the movement slow and controlled.
Focus on range of motion

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

Whiteboard:

Wednesday, February 17, 2021

Clients:

Clients

1

GREGORY
SEMONIN

12PM WOD

1 x 2 @ 325 lbs

2

Mike
Staten

12PM WOD

1 x 2 @ 315 lbs

3

Tyson
Stoll

12PM WOD

1 x 2 @ 295 lbs

305x1

4

Joel
Gackstetter

5PM WOD

1 x 2 @ 288 lbs

5

Christopher
Ice

5PM WOD

1 x 2 @ 275 lbs

287 1 AND A HALF LOL

6

Kaleb
Figy

6:15 PM WOD

1 x 2 @ 235 lbs

7

Mickey
MetCon

5PM WOD

1 x 2 @ 230 lbs

8

Danny
Headski

5PM WOD

1 x 2 @ 215 lbs

8

nick
davis

5PM WOD

1 x 2 @ 215 lbs

9

Brandon
Beefcake

12PM WOD

1 x 2 @ 205 lbs

10

Caleb
Dudley

6 AM WOD

1 x 2 @ 195 lbs

10

tom
gallagher

5PM WOD

1 x 2 @ 195 lbs

11

Jerry
Fairchild

6:15 PM WOD

1 x 2 @ 185 lbs

11

Stephen
Dooley

6:15 PM WOD

1 x 2 @ 185 lbs

12

tommy
gallagher

5PM WOD

1 x 2 @ 170 lbs

13

Easton
Gladney

6:15 PM WOD

1 x 2 @ 145 lbs

got 1 rep for 155

14

Tiffany
Akeman

5PM WOD

1 x 2 @ 135 lbs

15

Katie
Shaffner

6 AM WOD

1 x 2 @ 127 lbs

16

Erin
Konopacke

5PM WOD

1 x 2 @ 120 lbs

17

Ashleigh
Smith

5PM WOD

1 x 2 @ 115 lbs

18

Stacey
Ice

6 AM WOD

1 x 2 @ 108 lbs

19

Alison
McShane

12PM WOD

1 x 2 @ 105 lbs

20

Brianna
Dailey

5PM WOD

1 x 2 @ 100 lbs

20

Melissa
Bieniek

6:15 PM WOD

1 x 2 @ 100 lbs

21

Delaney
Krueger

6:15 PM WOD

1 x 2 @ 60 lbs

1x1 65

22

Kandy
Justice

12PM WOD

1 x 2 @ 0 lbs

Didn't do it. Rt shoulder hurts.