Public Whiteboard

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Components

2k Row

Metcon

Metcon

Settings

Workout

The pump

WOD

AMRAP 20

A: 2k Row (Time)

Max Effort 2k Row

2k Row

B: Metcon (AMRAP - Reps)

And with remaining time:
Bench press

RX using body weight for men, 75% for women

Rest 4 minutes

C: Metcon (AMRAP - Reps)

Amrap 6

30 aKBS 53/35
100 m run (10 reps)
15 KB snatch (R)
15 KB snatch (L)
100 m run

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

Whiteboard:

Wednesday, April 21, 2021

Clients:

Clients

1

Adam
Motycka

6:15 PM WOD

7:14

2

Brandon
Beefcake

12PM WOD

7:22

3

Tyson
Stoll

6:15 PM WOD

7:33

.9 before bench

4

nick
davis

4 PM open gym

7:34

5

GREGORY
SEMONIN

5PM WOD

7:37

6

Christopher
Ice

5PM WOD

7:40

7

Mike
Staten

Homebody/Not in class

7:41

8

Terrence
Ward

6:15 PM WOD

7:46

9

Jacob
McConnell

12PM WOD

8:05

10

Stephen
Dooley

4 PM open gym

8:07

10

William
Florich

4 PM open gym

8:07

11

Jerry
Fairchild

6:15 PM WOD

8:17

12

Nikki
Barbell

5PM WOD

8:19

13

Tiffany
Akeman

12PM WOD

8:20

14

Erin
Konopacke

5PM WOD

8:23

15

Melissa
Bieniek

4 PM open gym

8:28

16

Katie
Shaffner

6 AM WOD

8:30

17

Ashleigh
Smith

5PM WOD

8:39

17

Mickey
MetCon

5PM WOD

8:39

82% effort, saving it for bench

18

Nicole
Dailey

12PM WOD

8:57

19

Brianna
Dailey

5PM WOD

9:19

20

Stacey
Ice

6 AM WOD

9:30

21

Holly
McFadden

4 PM open gym

10:01

22

Michael
Lindley

6 AM WOD

9:27

23

Kandy
Justice

12PM WOD

9:43

24

Rita
Ivan

12PM WOD

10:45

resistance 5.5 quickly down to 4