Public Whiteboard

Components

Metcon

Sisson

Single Arm Dumbbell Rows

Settings

Workout

Rope Climbs and Core Development

Warm-up

Pull-up Warmup (No Measure)

(10 Minute CAP)
3 Rounds:
10/10 Dumbbell Rows
10 Band Pull aparts (palms up)
5 Scap Pullups
5 PVC Passes
5 Strict Pull-ups

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Core Development

Metcon (AMRAP - Reps)

3 Rounds not for Time:
10 Toes to Bar
:20 Hollow Hold
10 D-Ball Slams
:20 Side Planks (Right and Left)
(rest :30-:45)

Metcon

Sisson (AMRAP - Rounds)

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here

Scale:
1 Rope Climb with 3 Hitch progressions or 5 Strict Pull-ups

Accessory Work

Single Arm Dumbbell Rows (Use remaining time to build to a heavy set of 5 )

Whiteboard:

Tuesday, September 28, 2021

Male Clients