Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

180620

Specialty class at 630pm with coach Matt, "kipping and muscle up progression"

Metcon (AMRAP - Reps)

With a up clock
3 minute amrap
20 air squats
40 double unders
then rest 3 minutes
*no singles.. work on doubles

Metcon (Time)

Starting at the 6 minute mark
5 rounds for time:
20 jumping air squats
40 double unders
12 sumo dead lift high pulls 95/65
*18 minute time cap
*1x1 singles

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

Whiteboard:

Wednesday, June 20, 2018

Male Clients

1

Cory
Ashby

9:30 AM WOD

207 Reps

2

Russell
Cote

4:30 PM WOD

205 Reps

3

Mason
Watts

6:00 AM WOD

204 Reps

4

Boyd
VanDam

9:30 AM WOD

199 Reps

5

Kody
Wilson

5:00 AM WOD

145 Reps

6

Dave
Howard

5:30 PM WOD

143 Reps

7

Luke
Robinson

4:30 PM WOD

137 Reps

8

Ryan
Michler

6:00 AM WOD

130 Reps

9

Josh
Langston

9:30 AM WOD

121 Reps

10

Dave
Sanders

4:30 PM WOD

76 Reps

11

Clark
Harrison

9:30 AM WOD

30 Reps

Can't do double unders :(

12

Cody
Johnson

4:30 PM WOD

20 Reps

Female Clients

1

Jessica
Langston

6:00 AM WOD

197 Reps

2

Charo
Shamo

4:30 PM WOD

180 Reps

3

Susannah
Stout

9:30 AM WOD

152 Reps

4

Ali
Miller

9:30 AM WOD

140 Reps

5

Julie
Winder

9:30 AM WOD

137 Reps

6

Jocelyn
Sackett

9:30 AM WOD

120 Reps

7

Miki
Rowan

4:30 PM WOD

103 Reps

Double under blunder

8

Rachel
Hepworth

5:00 AM WOD

60 Reps

9

Natalie
McLaws

5:30 PM WOD

40 Reps

10

Angel
Johnson

9:30 AM WOD

140 Reps

11

Rebecca
Bell

5:00 AM WOD

60 Reps

12

Kourtney
Scow

9:30 AM WOD

23 Reps

Double under practice...