Public Whiteboard

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Components

Metcon

Paused Front Squat

Shoulder Press

500m Row

1-mile bike

Settings

Workout

At Your Own Pace

Warm-up

A: Metcon (Time)

10 minute easy bike or row (conversational pace)

Score minutes worked

Strength

B: Paused Front Squat (3-3-3-3)

Paused Front Squat

Pause 1st rep a FULL second

C: Shoulder Press (3rm)

Shoulder Press

WOD

Whenever you are ready, rest as needed.

D: 500m Row (Time)

Max Effort 500m Row

500m Row

E: 1-mile bike (Time)

Sprint

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

Whiteboard:

Friday, August 28, 2020

Clients:

Clients

1

Adam
Motycka

5PM WOD

10:00

bike

1

Christopher
Ice

12PM WOD

10:00

1

Eric
Krogman

615PM WOD

10:00

70 cal. 3.1 miles

1

Halie
Donuts

5PM WOD

10:00

bike

1

Jerry
Fairchild

615PM WOD

10:00

1

Joel
Gackstetter

12PM WOD

10:00

55cal

1

Kaleb
Figy

5PM WOD

10:00

1

Melissa
Bieniek

6AM WOD

10:00

Bike - 2.8 Miles

1

Mickey
MetCon

12PM WOD

10:00

Inverted hollow arch

1

Ricky
Pratt

5PM WOD

10:00

bike

1

Zachary
Righter

12PM WOD

10:00

2

Alexis
Caparaz

6AM WOD

10:00

2

Easton
Gladney

615PM WOD

10:00

2

Jacob
McConnell

5PM WOD

10:00

110 cal row

2

Karason
Gladney

6AM WOD

10:00

2

STEPHANIE
HOLLIS

6AM WOD

10:00

2

Terrence
Ward

12PM WOD

10:00