Public Whiteboard

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Components

Bench Press

Sumo Deadlift

Settings

Workout

Press and Pull

Gymnastics

10 minutes of skills practice
1 -2 movements

A: Bench Press (5x5 across at 77%)

or a few pounds more than last week

B: Sumo Deadlift (6x4 climbing)

Sumo Deadlift

MOBILITY

Roll out, stretch, or spend some time on your biggest mobility needs.

Cool Down

Five minute easy spin on assault bike

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

Whiteboard:

Thursday, October 03, 2019

Clients:

Clients

1

Tyson
Stoll

6 PM WOD

5 x 5 @ 253.58 lbs

2

Mike
Staten

5 PM WOD

5 x 5 @ 245 lbs

3

Ricky
Pratt

5 PM WOD

5 x 5 @ 205 lbs

4

Mickey
MetCon

12 PM WOD

5 x 5 @ 198.45 lbs

Felt strong today 💪🏼

5

Jim
Sutphin

6 AM WOD

5 x 5 @ 195 lbs

5

Lebanese
Hercules

6 AM WOD

5 x 5 @ 195 lbs

6

Nicole
Dailey

12 PM WOD

5 x 5 @ 105 lbs

6

Nikki
Barbell

12 PM WOD

5 x 5 @ 105 lbs

7

Nate
Hillman

12 PM WOD

5 x 5 @ 95 lbs

7

Zachary
Righter

6 AM WOD

5 x 5 @ 95 lbs

8

Emma
Vierheller

5 PM WOD

5 x 5 @ 85 lbs

worked up to this

9

rosa
sutphin

12 PM WOD

5 x 5 @ 75 lbs

10

Holly
McFadden

12 PM WOD

5 x 5 @ 65 lbs

11

Amy
Stower

6 AM WOD

5 x 5 @ 40 lbs

12

Sarah
Godie

6 PM WOD

4 x 5 @ 65 lbs

5th set failed on 5th rep

12

Jaime
Clifford

5 PM WOD

2 x 5 @ 105 lbs

failed 115...

12

Kandy
Justice

12 PM WOD

2 x 5 @ 75 lbs

12

Matt
Armstrong

6 AM WOD

2 x 5 @ 175 lbs