Public Whiteboard

Components

Metcon

Settings

Workout

Partner WOD

Warm-up

3 Rounds of:
10 Scap Pull-ups
5 Double Push-up Burpee Broad Jumps
10 Knees-to-Elbows

2 Rounds of:
15 Banded Face Pulls
1-minute Handstand Progressions

1 Round of:
1 Rope Climb (or 5 Rope K2E)
200m Run

Metcon

Metcon (AMRAP - Rounds and Reps)

2-person Partner WOD (1 works, 1 rests, split work however)
30-minute AMRAP of:
6 Rope Climbs (15 ft.)
12 Box Jumps (30/24)
24 HSPU
400m Run (together)

Sub for HSPU: DB Z-Press
Score: Total rounds + reps achieved as a team, write partner's name in comments

Stretching

Metcon (No Measure)

1 minute Hamstring Stretch / side
1 minute Seated Glute Stretch (Playboy) / side
1 minute Lumbar Twist Stretch / side
2 minutes Couch Stretch / side

Mobility

Metcon (No Measure)

3 minutes Foam Roll T-Spine (bonus: last minute with barbell overhead)
1 minute Dead Hang

Whiteboard:

Saturday, September 21, 2019

Male Clients