Show Workout in Full Screen
Auto Scroll Page
Components
Wonder Woman
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
Wednesday 10/13/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Virtual)
7:00 AM (Indoor)
12:00 PM (Indoor)
3:30 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (20/13)
Workout
Wednesday 10/13/21 WOD
Warm-up
What you need:
Assault bike
Kettlebell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Metcon
Wonder Woman (AMRAP - Reps)
5 round Emom
1- :45 min assault bike
2- :45 Hollow hold
3- :45 Russian KB swing (53,35/70,44rx+)
4- :45 Heel taps
5- Rest
(Record Calories+Swings)
Alternate Options:
Assault bike?
-:45 row for cals
-:45 shuttle sprints
-:45 mountain climbers
Hollow hold?
-Anchored situp
-Reverse crunch
Kettlebell swing?
-Glute bridge
-Reverse lunge
Heel taps?
- :20 side plank each side
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 13, 2021
Male Clients
1
Brendan
Sheehan
12:00 PM (Indoor)
228 Reps
17/17/17/18/18 & 28/28/28/28/29
2
Mark
DiRienzo
5:30 PM (Indoor)
222 Reps
3
Maqsood
Ahmed
3:30 PM (Indoor)
181 Reps
73 cals 108 KBS
4
Christopher
Lacasse
7:00 AM (Indoor)
178 Reps
5
Dennis
Paoloni
3:30 PM (Indoor)
238 Reps
6
Dan
McCarthy
3:30 PM (Indoor)
237 Reps
86 bike: 151 kb
7
Nate
Oram
6:00 AM (Indoor)
234 Reps
8
Matt
Calhoun
5:30 PM (Indoor)
230 Reps
9
KEITH
DEJESUS
12:00 PM (Indoor)
222 Reps
10
Marc
Dobay
3:30 PM (Indoor)
217 Reps
11
Carl
Donadio
7:00 AM (Indoor)
216 Reps
11
Rui
Xu
5:30 PM (Indoor)
216 Reps
19/17/13/13/13 28/28/28/28/28
12
Todd
Kinsman
5:00 AM (Indoor)
205 Reps
13
Mohiuddin
Ahmed
5:00 AM (Virtual)
201 Reps
80 cal, 121 kbs
14
Jay
clancy
6:00 AM (Virtual)
192 Reps
15
Damon
Walsh
7:00 AM (Indoor)
175 Reps
16
Keivan
Russo
5:30 PM (Indoor)
212 Reps
Shuttle sprints
17
Dave
Silvester
12:00 PM (Indoor)
195 Reps
18
Peter
Russo
7:00 AM (Virtual)
175 Reps
Ran .34 miles , 44# kb
19
Zubair
magdum
3:30 PM (Indoor)
162 Reps
Female Clients
1
Heather
Clancy
7:00 AM (Virtual)
202 Reps
45lb kb
2
Simony
Cardoso
3:30 PM (Indoor)
160 Reps
3
Lisa
Zancewicz
5:00 AM (Indoor)
10 Reps
4
Heather
Schmidt
5:00 AM (Indoor)
219 Reps
5
Gina
Richard
5:00 AM (Indoor)
199 Reps
6
Amy
Costello
5:00 AM (Indoor)
190 Reps
7
Traci
Lake
6:00 AM (Indoor)
176 Reps
8
Briana
DeWolfe
12:00 PM (Indoor)
207 Reps
26# KB
9
Marybeth
Costello
5:30 PM (Indoor)
189 Reps
10
Jackie
Donadio
3:30 PM (Indoor)
177 Reps
11
Sandy
Brock
3:30 PM (Indoor)
175 Reps
26 lbs
12
Mary
Gemme
6:00 AM (Virtual)
0 Reps
Lost track!
12
Nicole
St.Pierre
5:00 AM (Indoor)
0 Reps
Didn’t keep track
Loading...
Powered By Wodify