Public Whiteboard

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Components

Floor Press

Metcon

Settings

Workout

Wednesday 5/18

Floor Press

Floor Press

5 @ 80%
4 @ 85%
3 @ 85% +
2 @ 90-95%

Metcon (AMRAP - Rounds and Reps)

7 AMRAP
12/10 Cal Row
7 Squat Snatches 115/80
Goal 4+ Rounds

Accessory work

3 Rds for Quality
12 LU Raises
10 Weighted Hip Extensions

Cool down/Mobility

2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose

How to do LU Raises

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

Whiteboard:

Wednesday, May 18, 2022

Male Clients

1

Mark
Smith

AM WOD 5:30

1 x 2 @ 320 lbs

275x5,285x4,305x3,320x2

2

Michael
Simpson

PM WOD 4:45

1 x 2 @ 215 lbs

175#, 185, 195, 215

3

Michael
Walsh

AM WOD 11:30

1 x 2 @ 205 lbs

4

Jason
Hoy

AM WOD 5:30

1 x 2 @ 195 lbs

4

Zach
Smith’

AM WOD 5:30

1 x 2 @ 195 lbs

5

Jeff
Pontes 🏋️‍♀️

AM WOD 11:30

1 x 3 @ 185 lbs

5

John
Greco

PM WOD 6:00

1 x 2 @ 185 lbs

45#x2, 15#x2, 10#x2

6

Michael
Keller

AM WOD 11:30

1 x 2 @ 175 lbs

7

Joseph
Ulibarri

AM WOD 5:30

1 x 2 @ 135 lbs

8

Ed
Furnari

AM WOD 5:30

1 x 2 @ 125 lbs

Female Clients

1

Kelsey
Vigil

AM WOD 5:30

1 x 2 @ 130 lbs

2

Jamie
Benavidez

AM WOD 11:30

1 x 2 @ 125 lbs

3

Jasmyn
Barros

AM WOD 11:30

1 x 2 @ 120 lbs

4

Crystal
Himeur

PM WOD 3:30

1 x 2 @ 115 lbs

4

Monique
M

PM WOD 4:45

1 x 2 @ 115 lbs

5@85 4@95 3@105 2@115

5

Kristina
Metge

AM WOD 5:30

1 x 2 @ 100 lbs

🌼75x5, 85x5, 90x4, 95x3, 100x2

6

Minta
Keller

PM WOD 4:45

1 x 2 @ 95 lbs

6

Rachel
Furnari

AM WOD 5:30

1 x 2 @ 95 lbs

75, 85, 90, 95

7

Sarah
Lujan

PM WOD 6:00

1 x 2 @ 80 lbs