Public Whiteboard

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Components

1-Mile Run

Metcon

Metcon

Settings

Workout

Three parts

WOD

With a continuously running clock

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

Rest until 12:00

B: Metcon (AMRAP - Reps)

AMRAP 5

1 rope climb, MU, or BMU
5 back squats 225|155/105

Rest until 20:00

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

10 T2B, T2R, or GHD sit ups
150m run (15 reps) or 12/9 bike
20 donkey kicks

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

Whiteboard:

Tuesday, August 03, 2021

Clients:

Clients

1

nick
davis

12PM WOD

6:04

2

Ricky
Pratt

5PM WOD

6:08

3

Stephen
Dooley

12PM WOD

6:30

4

Christopher
Ice

Bonus open gym

6:34

5

Zachary
Knapp

6:15 PM WOD

6:43

Could’ve gone faster I think

6

Mickey
MetCon

Bonus open gym

6:49

I pushed

7

Tyson
Stoll

12PM WOD

6:52

8

Stacey
Ice

Homebody/Not in class

7:00

9

Danny
Headski

12PM WOD

7:13

10

Katie
Shaffner

6 AM WOD

7:18

11

Samuel
Stickels

Bonus open gym

7:22

11

William
Florich

5PM WOD

7:22

12

Nikki
Barbell

Bonus open gym

7:40

13

GREGORY
SEMONIN

5PM WOD

7:56

14

Mike
Staten

12PM WOD

7:59

15

Lebanese
Hercules

6:15 PM WOD

8:28

16

Tori
Stickels

Bonus open gym

8:30

17

Jerry
Fairchild

6:15 PM WOD

8:36

18

Matt
McFadden

6 AM WOD

8:54

19

Holly
McFadden

12PM WOD

9:32

20

Zachary
Righter

12PM WOD

9:36

21

Michael
Lindley

6 AM WOD

9:38

22

Rita
Ivan

12PM WOD

7:20

1040m (stop sign and back twice)

23

Shannon
Northrup

12PM WOD

8:56

24

Hailey
Mallendick

12PM WOD

9:32

3/4 mile

25

Nicole
Dailey

12PM WOD

10:32