Public Whiteboard

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Components

Shoulder Press

Push Jerk

Metcon

Settings

Workout

Brace Dip Drive Punch Hold Stand

Weightlifting

ENOM X 10 climbing

1-5: Shoulder Press (3 reps OTM)

Shoulder Press

6–10: Push Jerk (3 reps OTM)

Push Jerk

WOD

Metcon (3 Rounds for reps)

90 sec calorie bike/row (1 cal = 1 rep)
     Rest 30 seconds
90 sec Wallballs 20/14
     30 sec rest
90 sec alternating DB snatch 50/35
     30 sec rest

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

Whiteboard:

Monday, September 23, 2019

Clients:

Clients

1

GREGORY
SEMONIN

5 PM WOD

1 x 3 @ 165.38 lbs

1

Tyson
Stoll

5 PM WOD

1 x 3 @ 165.38 lbs

2

Black
Steve

6 PM WOD

1 x 3 @ 165 lbs

2

Eric
Krogman

6 PM WOD

1 x 3 @ 165 lbs

3

Lebanese
Hercules

6:00 AM WOD

1 x 3 @ 145 lbs

3

Ricky
Pratt

6 PM WOD

1 x 3 @ 145 lbs

4

Jim
Sutphin

5 PM WOD

1 x 3 @ 135 lbs

4

Kaleb
Figy

5 PM WOD

1 x 3 @ 135 lbs

4

Malcolm
Hollingsworth

5 PM WOD

1 x 3 @ 135 lbs

4

Matt
Armstrong

6:00 AM WOD

1 x 3 @ 135 lbs

4

Mickey
MetCon

12 PM WOD

1 x 3 @ 135 lbs

Felt heavy

4

terry
dye

6 PM WOD

1 x 3 @ 135 lbs

5

Stephen
Hong

5 PM WOD

1 x 3 @ 125 lbs

6

Jaime
Clifford

12 PM WOD

1 x 3 @ 85 lbs

6

Mark
Shearman

6:00 AM WOD

1 x 3 @ 85 lbs

7

Tiffany
Akeman

6 PM WOD

1 x 3 @ 80 lbs

8

Nikki
Barbell

5 PM WOD

1 x 3 @ 75 lbs

80x2

8

Stacey
Ice

5 PM WOD

1 x 3 @ 75 lbs

9

rosa
sutphin

6:00 AM WOD

1 x 3 @ 65 lbs

10

Kandy
Justice

12 PM WOD

1 x 3 @ 60 lbs

11

Madeline
Shearman

6:00 AM WOD

1 x 3 @ 55 lbs

11

Melissa
Bieniek

5 PM WOD

1 x 3 @ 55 lbs

12

RUTH
Rusch

6:00 AM WOD

1 x 3 @ 50 lbs

13

Sarah
Godie

5 PM WOD

1 x 3 @ 35 lbs