Public Whiteboard

Components

Double-Unders

Metcon

Settings

Workout

Fri 5-25-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Double-Unders (10 min)

Double-Unders

10 minutes to work on skill progression.

3: Metcon (Time)

For time:
10 Rounds
30 Double Unders
20 Med Ball Squats (20/14)
100m Run w/ med ball

Med ball squats- hold ball in front rack position.

Whiteboard:

Friday, May 25, 2018

Clients:

Clients

Nick
Williams

3:30 Open Gym

1 x 1000

John
Harrington

6:00 AM WOD

1 x 60

Nikki
Nelson

9:30 AM WOD

1 x 20

TIMMY
Unknown

5:30 PM WOD

1 x 13

Michael
Toma

12:00 PM WOD

1 x 0

Summer
Guthrie

3:30 PM WOD

10 x 40

Heavy rope

Jody
Chase

6:30 PM WOD

1 x 20

David
Ludi

5:30 PM WOD

1 x 8

Gab
Ludi

5:30 PM WOD

1 x 5

Joseph
McClish

6:30 PM WOD

1 x 4

Dale
Mizer

6:00 AM WOD

1 x 1

Jason
Murphy

4:30 PM WOD

1 x 1

Cameron
Follas

4:30 PM WOD

1 x 0

yes

Janna
Curtis

3:30 Open Gym

1 x 0

Katie
Ingram

6:30 PM WOD

5 x 0

Susan
Christensen

8:30 AM WOD

1 x 0