Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Weighted Pull-ups

Metcon

Barbell Bicep Curls

Settings

Workout

Pull-ups and a Metcon

Warm-up

Shoulder/Pull-up Warmup (No Measure)

(9 Minute CAP)

1 Round:
10/8 Calorie Bike (Upper body only)
5 Scap Pull-ups
10 Cuban Presses (5/2.5lbs)
10/10 Single Arm DB Strict Press
5 PVC Passes
5 Big Kips
10 Strict Pull-ups
At the 9 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Weighted Pull-ups (6 Strict or Weighted Pull-ups every 1:30 x 6 Sets)

The Strict Pull-up

If you are unable to complete weighted pull-ups, then complete:
6 Strict Banded Pull-ups decreasing bands as needed to find your hardest 6 reps then repeat until for the remaining time.

Metcon

Metcon (Time)

4 Rounds:
400m Run
25 Air Squats
12 Pull-ups
25 Single Unders
12 Burpees

Accessory Work

Barbell Bicep Curls (Use remaining time to build to a heavy set of 6)

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

Whiteboard:

Wednesday, September 08, 2021

Male Clients

Female Clients

Megan
Trezza

Megan Trezza:

1 x 6 @ 1 lbs

1 Black band