Public Whiteboard

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Components

Paused Front Squat

Metcon

Settings

Workout

Unilateral stability

Technique Work

Lightweight kettlebell clean & jerk practice

Squat

EMOM X 10, Climbing in weight
Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…
Minute 10, 1 sec pause

Paused Front Squat (EMOM X 10, increasing load, decreasing pause)

Paused Front Squat

WOD

Metcon (Time)

4 RFT Time cap 16

150 m unbalanced farmer carry 70 & 53 / 53 & 35
12 KB SDHP 70/53
9 (each arm) KB C & J 53/35

➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete

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

Whiteboard:

Thursday, May 23, 2019

Clients:

Clients

1

Mike
Staten

5 PM WOD

1 x 1 @ 295 lbs

2

Tyson
Stoll

5:30 AM WOD

1 x 1 @ 285 lbs

185x10 to 285x1

3

Eric
Krogman

6 PM WOD

1 x 1 @ 235 lbs

3

Eric
Wilbert

5 PM WOD

1 x 1 @ 235 lbs

4

Matt
Armstrong

7 AM WOD

1 x 1 @ 230 lbs

5

Conner
McCullen

6 PM WOD

1 x 1 @ 225 lbs

3 sec pause for all of them

5

Ricky
Pratt

7 AM WOD

1 x 1 @ 225 lbs

6

Lebanese
Hercules

5:30 AM WOD

1 x 1 @ 215 lbs

6

Mickey
MetCon

5 PM WOD

1 x 1 @ 215 lbs

7

Stephen
Hong

6 PM WOD

1 x 1 @ 195 lbs

8

mike
deviney

5 PM WOD

10 x 1 @ 185 lbs

95-185

8

Mark
Shearman

7 AM WOD

1 x 1 @ 185 lbs

9

Brian
Fritz

5:30 AM WOD

1 x 1 @ 175 lbs

10

chad
miller

7 AM WOD

1 x 1 @ 165 lbs

11

Jaime
Clifford

6 PM WOD

1 x 1 @ 155 lbs

12

Tashina
Lemons

7 AM WOD

1 x 1 @ 145 lbs

13

Ashleigh
Smith

5 PM WOD

1 x 1 @ 140 lbs

14

Morgan
Pavlansky

6 PM WOD

1 x 1 @ 135 lbs

14

rosa
sutphin

7 AM WOD

1 x 1 @ 135 lbs

15

Melissa
Bieniek

7 AM WOD

1 x 1 @ 115 lbs

failed @ 135 2 seconds

15

Stacey
Ice

5 PM WOD

1 x 1 @ 115 lbs

Failed 115 for 2 sec pause first

16

RUTH
Rusch

7 AM WOD

1 x 1 @ 70 lbs

17

julie
crawford

6 PM WOD

1 x 1 @ 55 lbs