Public Whiteboard

Components

Metcon

Settings

Workout

Thursday

Accessory work

Midline Conditioning:
E3MOM x 3
100ft Single KB (chest height) marches
100ft Single KB Carry each

Metcon (Time)

G0 Every 7mins.
5 rounds
Run, 600 m (if not running, row 750/600)
100 Double Unders
15 Burpees-to-Target, 6 inch

Score slowest round

Cool down/Mobility

2 Rounds Through
Each Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Whiteboard:

Thursday, June 16, 2022

Male Clients

Stephen
Johnston

AM WOD 11:30

4:30

4:00/4:15/4:30/4:30/4:25

Zach
Smith’

AM WOD 5:30

4:34

Slowest round. 4:28/4:34/4:21/4:17/4:20

Jon
Bender

PM WOD 4:45

6:31

Only did 3-rnds. 5:40, 6:31, 6:08

Female Clients

Samantha
Jaramillo

AM WOD 11:30

6:22

Ran 600 for 3 rounds, rowed 600 for 2 rounds 5:55/5:40/6:15/6:06/...

Courtney
Smith

PM WOD 3:30

4:58

4:58 / 4:53/ 4:48 / 4:53 / 4:58 / 4:46, SU

Monique
M

PM WOD 4:45

6:22

5:34, 4:51, 5:00, 6:02, 6:22 SU