Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Wed 2-27-19s

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 30:00
10 Strict Handstand Push Ups
20 Toes to Bar (or GHD sit ups)
30 Goblet Squats (35/26)
40 Cal row (or 600m Run)
50 Double Unders (150 singles)
60 Sec of Plank (45/25# plate on back)

scale as needed. HSPU can be scaled to 20 regular push ups.

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

Whiteboard:

Wednesday, February 27, 2019

Clients:

Male Clients

1

Andrew
Barcomb

3:30 PM WOD

3 + 150

2

Tony
Moul

5:30 PM WOD

3 + 82

3

Thanh
Vo

5:00 AM WOD

3 + 70

4

Billy
Montgomery

5:00 AM WOD

3 + 64

5

Joe
Chase

6:30 PM WOD

3 + 0

6

Cody
Labahn

4:30 PM WOD

2 + 79

7

Robert
Salberg

5:30 PM WOD

3 + 90

8

Stephen
Carroll

3:30 PM WOD

3 + 77

9

Matt
Polacek

12:00 PM WOD

3 + 36

Mostly KU's

10

Chris
Dunlap

3:30 PM WOD

3 + 30

11

Sam
Weitnauer

5:30 PM WOD

3 + 15

12

TIMMY

5:30 PM WOD

3 + 10

kipping hspu

13

Keith
Sekishiro

6:00 AM WOD

3 + 5

14

Collin
Kayser

5:30 PM WOD

3 + 0

pu

15

Mike
Metzger

9:30 AM WOD

2 + 130

16

Matthew
Ptacek

4:30 PM WOD

2 + 118

17

Joseph
McClish

6:30 PM WOD

2 + 110

Combo T2B/GHD - Used 2 Matts HSPU

18

Dale
Mizer

6:00 AM WOD

2 + 96

19

Finlay
Riehl

6:30 PM WOD

1 + 55

Female Clients

1

Riley
Alfaqeeh

5:30 PM WOD

3 + 33

GHD 30 goblet squats-->20 weighted pistols

2

Andrea
Krahmer

5:30 PM WOD

3 + 0

3

Lisa
Udland

12:00 PM WOD

3 + 85

Pike pu, Kip knee up

4

Private

3:30 PM WOD

3 + 80

5

Claire
Nettleton

9:30 AM WOD

3 + 29

pike hspu heavy rope singles 26# goblet squats hanging knee raise...

6

Jenni
Bollmann

3:30 PM WOD

3 + 4

7

Nikki
Nelson

5:30 PM WOD

3 + 3

box HSPUs

8

Heather
Leaks

9:30 AM WOD

2 + 160

9

Cheryl
Pellegrini

5:00 AM WOD

2 + 150

scale: GHD. DU double taps

9

Colleen
Frazier

5:00 AM WOD

2 + 150

GHD & knee raises; single unders

10

Lindsey
Angell

5:30 PM WOD

2 + 106

11

Jody
Chase

6:30 PM WOD

2 + 93

kipping hspu mat rx rest

12

Sarah
Taylor-Green

4:30 PM WOD

2 + 90

pike pu regular su su ran 600s

13

Olivia
Dias

6:00 AM WOD

2 + 86

14

Jess
morgan

5:30 PM WOD

2 + 80

15

Tori
Black

12:00 PM WOD

2 + 60

16

Caroline
Nettleton

9:30 AM WOD

2 + 0

pike pu sit up single under

16

Emily
Rue

4:30 PM WOD

2 + 0