Public Whiteboard

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Components

Bench Press

Deadlift

Metcon

Settings

Workout

The Conditioned Powerlifter

Strength

Alt EMOM x 12

Min1: Bench Press (3 reps climbing from 70%)

Min2: Deadlift (4 reps, climbing)

WOD

Metcon (AMRAP - Reps)

AMRAP 14

33-27-21-15-9
Power cleans 95/65
HR push-ups

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

Whiteboard:

Tuesday, July 13, 2021

Clients:

Clients

1

GREGORY
SEMONIN

5PM WOD

1 x 3 @ 295 lbs

1

Mike
Staten

12PM WOD

1 x 3 @ 295 lbs

2

Christopher
Ice

12PM WOD

1 x 3 @ 265 lbs

3

Danny
Headski

5PM WOD

1 x 3 @ 215 lbs

4

Zachary
Knapp

6:15 PM WOD

1 x 3 @ 195 lbs

5

Jerry
Fairchild

6:15 PM WOD

1 x 3 @ 185 lbs

6

Mickey
MetCon

Bonus 4pm open gym

6 x 3 @ 176.4 lbs

easy on wrist

7

Halie
Donuts

5PM WOD

1 x 3 @ 165 lbs

8

Cash
Krueger

12PM WOD

1 x 3 @ 125 lbs

9

Katie
Shaffner

6:15 PM WOD

1 x 3 @ 121 lbs

10

Nikki
Barbell

Bonus 4pm open gym

1 x 3 @ 120 lbs

11

Erin
Konopacke

6:15 PM WOD

1 x 3 @ 115 lbs

12

Steph
Staten

12PM WOD

1 x 3 @ 110 lbs

12

Victoria
Stickels

12PM WOD

1 x 3 @ 110 lbs

13

Stacey
Ice

Bonus 4pm open gym

1 x 3 @ 105 lbs

14

Melissa
Bieniek

6 AM WOD

1 x 3 @ 100 lbs

15

Nicole
Dailey

6:15 PM WOD

1 x 3 @ 95 lbs

16

Alison
McShane

5PM WOD

1 x 3 @ 90 lbs

16

Brianna
Dailey

6:15 PM WOD

1 x 3 @ 90 lbs

17

Raven
Driftmyer

12PM WOD

1 x 3 @ 85 lbs

18

Cristina
Williams

6 AM WOD

1 x 3 @ 80 lbs

18

rosa
sutphin

Homebody/Not in class

1 x 3 @ 80 lbs

19

Hailey
Mallendick

12PM WOD

1 x 3 @ 70 lbs

19

Rita
Ivan

5PM WOD

1 x 3 @ 70 lbs

45#, 50, 55, 60, 65, 70 (90 percent me with a little help, coach ...

19

Shannon
Northrup

12PM WOD

1 x 3 @ 70 lbs

20

Delaney
Krueger

12PM WOD

1 x 3 @ 65 lbs

21

Holly
McFadden

6 AM WOD

1 x 2 @ 85 lbs