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Components

Back Squat

Metcon

Settings

Workout

Elevate and recover

Skill work

Five minutes of double under practice/skill work/instruction

Strength

Back Squat (4x4 across 80%)

WOD

Metcon (Calories)

You have 15 minutes on the clock, with a 3o-sec beep (timer 3) to complete the following:

250 double unders
100 sit ups
3x30-sec ass bike sprint

The DUs and sit-ups May be done in any order or repetition scheme, they just need to be completed by the 15 minute. You may do your three bike sprints at any time during the workout. The only score is calories. Go hard.

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

Whiteboard:

Thursday, May 16, 2019

Clients:

Clients

1

GREGORY
SEMONIN

5 PM WOD

4 x 4 @ 305 lbs

2

Christopher
Ice

5 PM WOD

4 x 4 @ 275 lbs

2

Eric
Wilbert

7 AM WOD

4 x 4 @ 275 lbs

3

Lebanese
Hercules

5:30 AM WOD

4 x 4 @ 255 lbs

3

Matt
Armstrong

5:30 AM WOD

4 x 4 @ 255 lbs

3

Mickey
MetCon

5 PM WOD

4 x 4 @ 255 lbs

3

Mickey
MetCon

5 PM WOD

4 x 4 @ 255 lbs

4

Adam
Motycka

6 PM WOD

4 x 4 @ 245 lbs

4

Black
Steve

6 PM WOD

4 x 4 @ 245 lbs

5

Brandon
Beefcake

5 PM WOD

4 x 4 @ 230 lbs

6

Blaine
MacFarland

5 PM WOD

4 x 4 @ 205 lbs

6

Eric
Krogman

6 PM WOD

4 x 4 @ 205 lbs

7

Halie
Donuts

5 PM WOD

4 x 4 @ 200 lbs

8

Brian
Fritz

5:30 AM WOD

4 x 4 @ 185 lbs

9

Jaime
Clifford

5 PM WOD

4 x 4 @ 175 lbs

10

Tashina
Lemons

6 PM WOD

4 x 4 @ 155 lbs

11

chad
miller

7 AM WOD

4 x 4 @ 145 lbs

12

Stacey
Ice

5 PM WOD

4 x 4 @ 125 lbs

13

Melissa
Bieniek

7 AM WOD

4 x 4 @ 105 lbs