Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

Old Smokey

Squat

Front Squat (4x3 at 93% of 3RM)

Front Squat

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4
   25" walking front rack lunge 45/35 (5 reps)
   12 lateral Burpee‘s
   25’ walking lunge
   24 lateral bar hops
Rest 4 minutes

AMRAP 4
   25" walking front rack lunge 75/55 (5 reps)
   10 lateral Burpee‘s
   25’ walking lunge
   20 lateral bar hops
Rest 4 minutes

AMRAP 4
   25" walking front rack lunge 95/65 (5 reps)
   8 lateral Burpee‘s
   25’ walking lunge
   16 lateral bar hops

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

Whiteboard:

Wednesday, August 21, 2019

Clients:

Clients

1

Joel
Gackstetter

5 PM WOD

4 x 3 @ 285 lbs

1

Tyson
Stoll

5 PM WOD

4 x 3 @ 285 lbs

2

Ricky
Pratt

6 PM WOD

4 x 3 @ 255 lbs

last 2 sets at 225

3

Lebanese
Hercules

6:00 AM WOD

4 x 3 @ 245 lbs

4

Eric
Krogman

6 PM WOD

4 x 3 @ 235 lbs

5

Black
Steve

6 PM WOD

4 x 3 @ 230 lbs

5

Malcolm
Hollingsworth

5 PM WOD

4 x 3 @ 230 lbs

6

Mickey
MetCon

6 PM WOD

4 x 3 @ 229.32 lbs

7

Cincere
Flowers

12 PM WOD

4 x 3 @ 225 lbs

7

Eric
Wilbert

6 PM WOD

4 x 3 @ 225 lbs

8

Halie
Donuts

5 PM WOD

4 x 3 @ 195 lbs

9

chad
miller

6:00 AM WOD

4 x 3 @ 180 lbs

10

Zachary
Righter

12 PM WOD

4 x 3 @ 165 lbs

11

Jaime
Clifford

12 PM WOD

4 x 3 @ 160 lbs

12

Nicole
Dailey

12 PM WOD

4 x 3 @ 145 lbs

12

Nikki
Barbell

6:00 AM WOD

4 x 3 @ 145 lbs

12

Tashina
Lemons

12 PM WOD

4 x 3 @ 145 lbs

13

Ashleigh
Smith

5 PM WOD

4 x 3 @ 135 lbs

14

Melissa
Bieniek

6:00 AM WOD

4 x 3 @ 117 lbs

15

RUTH
Rusch

6:00 AM WOD

4 x 3 @ 70 lbs

16

Conner
McCullen

5 PM WOD

2 x 3 @ 220 lbs

head wasnt all there