Public Whiteboard

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Components

Front Squat

Metcon

Settings

Workout

Sprint complex

Strength

Front Squat (2x3 @ 98.5% of recent 3RM)

Front Squat

WOD

Metcon (AMRAP - Reps)

Amrap 12

10 lateral bar hops
5 toes to bar
2 Power snatches 95/65
2 overhead lunge
1 0HS
100 m run (10 reps)

There are 30 reps per round, and for the run go out either door to the grassy knoll and back.

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

Whiteboard:

Thursday, July 30, 2020

Clients:

Clients

1

Eric
Wilbert

5PM WOD

2 x 3 @ 315 lbs

2

Jim
Sutphin

6AM WOD

2 x 3 @ 275 lbs

2

Lebanese
Hercules

6AM WOD

2 x 3 @ 275 lbs

Failed 300 again

2

Ricky
Pratt

6AM WOD

2 x 3 @ 275 lbs

87ish%

3

Mickey
MetCon

12PM WOD

2 x 3 @ 255.78 lbs

4

GREGORY
SEMONIN

615PM WOD

2 x 3 @ 255 lbs

5

Halie
Donuts

5PM WOD

2 x 3 @ 225 lbs

6

Black
Steve

12PM WOD

2 x 3 @ 215 lbs

6

Kaleb
Figy

12PM WOD

2 x 3 @ 215 lbs

7

Noah
Hartman

5PM WOD

2 x 3 @ 205 lbs

7

Stephen
Hong

6AM WOD

2 x 3 @ 205 lbs

8

Zachary
Righter

6AM WOD

2 x 3 @ 200 lbs

9

Brian
Fritz

12PM WOD

2 x 3 @ 195 lbs

9

Terrence
Ward

6AM WOD

2 x 3 @ 195 lbs

9

Zachary
Knapp

615PM WOD

2 x 3 @ 195 lbs

Felt good 👍

10

Nikki
Barbell

5PM WOD

2 x 3 @ 152 lbs

11

Melissa
Bieniek

6AM WOD

2 x 3 @ 145 lbs

12

Jacob
McConnell

5PM WOD

2 x 3 @ 135 lbs

13

Kandy
Justice

615PM WOD

2 x 3 @ 103 lbs

14

RUTH
Rusch

6AM WOD

2 x 3 @ 55 lbs

15

Madeline
Shearman

6AM WOD

1 x 3 @ 155 lbs

Finding 3RM

15

rosa
sutphin

6AM WOD

1 x 3 @ 125 lbs

15

Tyson
Stoll

5PM WOD

1 x 2 @ 305 lbs

Back really tight after DL's Tuesday