Public Whiteboard

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Components

Deadlift

Metcon

Settings

Workout

Jump the Erg

Strength

Beginning a new deadlift cycle that will be based on the 5 RM established today

Deadlift (5x5 climbing)

Conditioning

Metcon (3 Rounds for calories)

AMRAP 3
16 Odd object thrusters
12 lateral Burpees over erg
Row for cal with remaining time
Rest 3 minutes
X 3 rounds

Choose any object you like, but it should be something you can do unbroken. Record object/weight in comments. For bigger classes, share a rower with one athlete beginning at 3:00, or you may bike (Still RX) and burpee over a barbell.

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

Whiteboard:

Friday, May 24, 2019

Clients:

Clients

1

Joel
Gackstetter

5 PM WOD

1 x 5 @ 435 lbs

Shouldve Checked first, could have done a touch more weight

1

Mike
Staten

6 PM WOD

1 x 5 @ 435 lbs

Felt too heavy today

2

Tyson
Stoll

5 PM WOD

1 x 5 @ 415 lbs

3

Ricky
Pratt

7 AM WOD

1 x 5 @ 375 lbs

4

Adam
Motycka

1 PM Open GYm

1 x 5 @ 370 lbs

5

GREGORY
SEMONIN

12 PM WOD

1 x 5 @ 345 lbs

6

Mickey
MetCon

12 PM WOD

1 x 5 @ 335 lbs

7

Brandon
Beefcake

5 PM WOD

1 x 5 @ 315 lbs

8

chad
miller

7 AM WOD

1 x 5 @ 295 lbs

5

8

Stephen
Hong

5 PM WOD

1 x 5 @ 295 lbs

9

mohammed
rahman

5 PM WOD

3 x 5 @ 285 lbs

9

Charlie
Krueger

6 PM WOD

1 x 5 @ 285 lbs

10

Tashina
Lemons

1 PM Open GYm

1 x 5 @ 261.5 lbs

11

rosa
sutphin

1 PM Open GYm

1 x 5 @ 195 lbs

12

Melissa
Bieniek

7 AM WOD

1 x 5 @ 165 lbs

13

Kandy
Justice

6 PM WOD

1 x 5 @ 155 lbs

14

RUTH
Rusch

7 AM WOD

1 x 5 @ 100 lbs

15

Stacey
Ice

12 PM WOD

1 x 5 @ 0 lbs

FS from yest 1 @ 115

15

Ashleigh
Smith

6 PM WOD

1 x 4 @ 205 lbs

15

Nikki
Barbell

12 PM WOD

1 x 3 @ 240 lbs

not feeling it today