Public Whiteboard

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Components

Power Snatch + Overhe ...

Hang Snatch

1-mile bike

400m Run

500m Row

Metcon

Settings

Workout

Intervals

Weightlifting

EMOM x 12 climbing throughout

1-6: Power Snatch + Overhead Squat+ Hang Squat Snatch (1 complex OTM x 6)

7-12: Hang Snatch (1 rep OTN x 6, Power or full)

Hang Snatch

WOD

You will complete all 4 workouts, in any order, with each beginning on the 5:00.
You will rest until the next workout.

1-mile bike (Time)

Sprint

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

500m Row

Metcon (Time)

40 T2B or T2R

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

Whiteboard:

Thursday, April 29, 2021

Clients:

Clients

1

Lebanese
Hercules

6:15 PM WOD

1 x 1 @ 175 lbs

2

Christopher
Ice

5PM WOD

1 x 1 @ 160.96 lbs

3

Mike
Staten

12PM WOD

1 x 1 @ 155 lbs

4

Tyson
Stoll

12PM WOD

1 x 1 @ 145 lbs

5

Mickey
MetCon

12PM WOD

2 x 1 @ 132.3 lbs

6

Charlie
Krueger

5PM WOD

1 x 1 @ 115 lbs

6

Steph
Staten

12PM WOD

1 x 1 @ 115 lbs

7

Katie
Shaffner

6:15 PM WOD

1 x 1 @ 110 lbs

8

Nikki
Barbell

Homebody/Not in class

1 x 1 @ 95 lbs

9

Nicole
Dailey

12PM WOD

1 x 1 @ 85 lbs

10

Cash
Krueger

5PM WOD

1 x 1 @ 75 lbs

10

Jerry
Fairchild

6:15 PM WOD

1 x 1 @ 75 lbs

Technique

10

Stephen
Dooley

12PM WOD

1 x 1 @ 75 lbs

10

Terrence
Ward

5PM WOD

1 x 1 @ 75 lbs

11

Alison
McShane

12PM WOD

1 x 1 @ 65 lbs

11

Brianna
Dailey

5PM WOD

1 x 1 @ 65 lbs

12

Ashleigh
Smith

5PM WOD

1 x 1 @ 60 lbs

13

Erin
Konopacke

5PM WOD

1 x 1 @ 55 lbs

13

Madeline
Shearman

6 AM WOD

1 x 1 @ 55 lbs

14

Sarah
Godie

6 AM WOD

1 x 1 @ 45 lbs

15

Stacey
Ice

6 AM WOD

6 x 1 @ 35 lbs

technique work