Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

1 ROUND
1:00 Row (EZ pace)
10 BW Lunges
10 BB Sumo Good Morning

Into...

1 ROUND
:45 Row (Mod Pace)
10 BW Lunge
10 BB Sumo Deadlift

Into...

1 ROUND
:30 Row (Hard Pace)
10 Front Rack Lunge
10 Upright Row

Strength

Deadlift (1x6 / 1x4 / 1x2)

Deadlift

DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges

800m Run
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges

50/40 Cal Bike
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges

(Score is Time)

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

Whiteboard:

Monday, August 31, 2020

Male Clients

1

Heber
Darger

4:45 PM WOD

1 x 2 @ 405 lbs

1

Kacen
Gubler

5:00 AM WOD

1 x 2 @ 405 lbs

stayed lite

2

Jared
Behunin

4:45 PM WOD

1 x 2 @ 335 lbs

3

Boyd
VanDam

5:00 AM WOD

1 x 2 @ 315 lbs

4

Benjamin
Lee

4:45 PM WOD

1 x 2 @ 285 lbs

5

Clark
Harrison

9:30 AM WOD

1 x 2 @ 200 lbs

6

Russell
Cote

4:45 PM WOD

1 x 2 @ 14 lbs

Big boy weight 💪💪

Female Clients

1

Susannah
Stout

4:45 PM WOD

1 x 2 @ 270 lbs

2

Chantel
Robinson

4:45 PM WOD

1 x 2 @ 255 lbs

2

Jessica
Langston

4:45 PM WOD

1 x 2 @ 255 lbs

3

Janessa
Stevens

5:00 AM WOD

1 x 2 @ 205 lbs

3

Yesenia
Leavitt

4:45 PM WOD

1 x 2 @ 205 lbs

4

Dawn
Hansen

4:45 PM WOD

1 x 2 @ 190 lbs

5

Maria
Gonzales

4:45 PM WOD

1 x 4 @ 185 lbs

5

Jocelyn
Sackett

6:00 AM WOD

1 x 2 @ 185 lbs

6

Barbara
Cox

9:30 AM WOD

1 x 2 @ 175 lbs

6

Jordan
Sessions

6:00 PM WOD

1 x 2 @ 175 lbs

Moderate weight

7

Miki
Rowan

6:00 PM WOD

1 x 2 @ 165 lbs

I am old and DLs kill my lower back.

8

Korina
Darger

4:45 PM WOD

1 x 2 @ 135 lbs

Still going light