Public Whiteboard

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Components

Bench Press

Max Unbroken Wallballs

Settings

Workout

Malcolm and the Mick

Strength

Bench Press (Build to working weight, then 4X2 ~89%)

Skill work

With coach instruction, practice that GHD sit up

As a class, accumulate
30 X the number of class participants
In sets of 10 each (30 total)

MOBILITY

As directed by coach,
Focus on biggest mobility need.

Extra Credit

Max Unbroken Wallballs (AMRAP - Reps)

#20/ #14

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

Whiteboard:

Thursday, March 14, 2019

Clients:

Clients

1

GREGORY
SEMONIN

5 PM WOD

4 x 2 @ 305 lbs

2

Mike
Staten

5 PM WOD

4 x 2 @ 275 lbs

3

Eric
Wilbert

7 AM WOD

4 x 2 @ 245 lbs

4

Charlie
Krueger

6 PM WOD

4 x 2 @ 225 lbs

5

terry
dye

6 PM WOD

4 x 2 @ 205 lbs

6

Lebanese
Hercules

5:30 AM WOD

4 x 2 @ 195 lbs

7

Brian
Fritz

5:30 AM WOD

4 x 2 @ 185 lbs

8

Nikki
Barbell

6 PM WOD

4 x 2 @ 118 lbs

9

Ashleigh
Smith

5 PM WOD

4 x 2 @ 100 lbs

10

RUTH
Rusch

7 AM WOD

4 x 2 @ 55 lbs

11

rosa
sutphin

12 PM WOD

1 x 2 @ 80 lbs

11

Jeff
Goetz

12 PM WOD

1 x 1 @ 225 lbs