Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

Saturday

Warm-up

AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches
25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength

Bench Press (1x3)

Bench Press

I. ON A 12:00 RUNNING CLOCK...
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But "Score" for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP - Reps)

IN TEAMS OF 3...

II. ON A 12:00 RUNNING CLOCK...
Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is...
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example...30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example...29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

Part II comes after 5:00 Rest!

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

Whiteboard:

Saturday, September 07, 2019

Male Clients

Female Clients

Chantel
Robinson

Saturday 7:30am WOD

1 x 3 @ 120 lbs