Public Whiteboard

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Components

Bench Press

Bench Press

Bench Press

Metcon

Settings

Workout

Drop sets & Couplets

Strength

A: Bench Press (Daily 3RM)

B: Bench Press (3x3 across @ 85% of A)

C: Bench Press (Max reps @ 90% of A)

WOD

Time cap 12

Metcon (Time)

21-15-9
   Alt. DB Snatch 50/35
   Burpee pull-ups
150m run (one way traffic) to finish each round

|Alt. RX+ option|
21-15-9
   Alt. DB snatch 70/50
9-7-5
   Burpee MU or burpee BMU
150 RUN AFTER EACH RND

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

Whiteboard:

Thursday, September 03, 2020

Clients:

Clients

1

Tyson
Stoll

5PM WOD

1 x 3 @ 295 lbs

2

Eric
Krogman

615PM WOD

1 x 3 @ 265 lbs

3

Jim
Sutphin

6AM WOD

1 x 3 @ 260 lbs

4

Eric
Wilbert

615PM WOD

1 x 3 @ 255 lbs

5

Mickey
MetCon

12PM WOD

1 x 3 @ 235 lbs

5

Terrence
Ward

12PM WOD

1 x 3 @ 235 lbs

6

Adam
Motycka

615PM WOD

1 x 3 @ 225 lbs

7

nick
davis

5PM WOD

1 x 3 @ 215 lbs

8

Brian
Fritz

6AM WOD

1 x 3 @ 195 lbs

9

Jacob
McConnell

12PM WOD

1 x 3 @ 185 lbs

10

Easton
Gladney

6AM WOD

1 x 3 @ 135 lbs

11

Nicole
Dailey

615PM WOD

1 x 3 @ 126 lbs

12

Tiffany
Akeman

12PM WOD

1 x 3 @ 117 lbs

13

Nikki
Barbell

615PM WOD

1 x 3 @ 115 lbs

14

Ashleigh
Smith

5PM WOD

1 x 3 @ 105 lbs

1 @ 115

15

Madeline
Shearman

6AM WOD

1 x 3 @ 95 lbs

Got one at 105

16

Stacey
Ice

6AM WOD

1 x 3 @ 92 lbs

17

Erin
Konopacke

615PM WOD

1 x 3 @ 90 lbs

17

Kandy
Justice

12PM WOD

1 x 3 @ 90 lbs

1x2 @ 95#

18

Karason
Gladney

6AM WOD

1 x 3 @ 75 lbs

failed at 2 for 85#

19

RUTH
Rusch

6AM WOD

1 x 3 @ 55 lbs

20

rosa
sutphin

12PM WOD

1 x 2 @ 85 lbs

20

Sarah
Godie

5PM WOD

1 x 2 @ 106 lbs