Public Whiteboard

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Metcon

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Workout

Tuesday

Warm-up

BUY IN...
15/12 Cal Bike (Easy Effort)

3 ROUNDS...
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold

BUY OUT...
15/12 Cal Bike (Hard Effort)

Skill

ON a 10:00 RUNNING CLOCK...
Muscle-Up Skill Development

Beginner - Transition Drills
Intermediate - High Ring Drills
Advanced - Mult. Reps or Strict Work

Workout

Metcon (Time)

For time:
30/20 Cal Bike
50 Wall Ball (20/14)|(14/10)
30/20 Cal Row
10 Ring Muscle-Ups
15 minute time cap
*go in waves off the Bike

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

Whiteboard:

Tuesday, August 13, 2019

Male Clients

1

Russell
Cote

4:45 PM WOD

7:55

2

Kody
Wilson

4:45 PM WOD

11:32

3

Jared
Behunin

4:45 PM WOD

13:13

4

Kacen
Gubler

5:00 AM WOD

8:38

5 box muscle, 5 chest to bar

5

Luke
Robinson

4:45 PM WOD

9:50

Mod RMU with Burpee pull-ups

6

Felix
Gonzales

6:00 AM WOD

10:23

7

Neil
Young

5:00 AM WOD

14:00

Female Clients

1

Jessica
Langston

9:30 AM WOD

10:35

2

Chantel
Robinson

4:45 PM WOD

7:47

Burpee pull-ups

3

Maria
Wilson

9:30 AM WOD

8:10

4

Maria
Gonzales

4:45 PM WOD

8:18

Burpees

5

Yesenia
Leavitt

4:45 PM WOD

8:47

6

Charo
Shamo

9:30 AM WOD

9:21

7

Jaci
Watts

9:30 AM WOD

9:30

8

Jocelyn
Sackett

9:30 AM WOD

9:32

banded practice mu

9

Dawn
Hansen

4:45 PM WOD

9:47

Ugh...

10

Miki
Rowan

4:45 PM WOD

10:23

Burpee pullups

11

Alex
Shafter

9:30 AM WOD

11:49

12

Jennifer
Guzman

9:30 AM WOD

0:00

Mod WB and MU