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Components

Metcon

2k Row

1-Mile Run

Metcon

Settings

Workout

Body weight ninja

Gymnastics

Metcon (AMRAP - Reps)

10 rounds

In a one minute window:
   3 strict pullups
   3 strict dips or 3 strict hspu
With remaining time, amrap of:
   Pistols or touchdown squats

SCORE pistols or TD squats only

Conditioning

Pick 2 of the following. WOD 1 will begin at 0:00 and WOD 2 will begin at 10:00

A: 2k Row (Time)

Max Effort 2k Row

2k Row

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: Metcon (Calories)

7 minute bike for calories

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

Whiteboard:

Thursday, October 14, 2021

Clients:

Clients

1

Brandon
Beefcake

5PM WOD

140 Reps

shspu, pistols

2

Lebanese
Hercules

5PM WOD

125 Reps

Pistols HSPU

3

Tyson
Stoll

6:15 PM WOD

124 Reps

4

Stephen
Hong

Homebody/Not in class

88 Reps

Split hspu and ring dips, pistols

5

Marcus
Snell

6:15 PM WOD

38 Reps

6

Alex
Trauth

5PM WOD

0 Reps

10 rounds worth

7

Delaney
Krueger

5PM WOD

64 Reps

Banded pull ups and dips

8

Erin
Konopacke

6 AM WOD

61 Reps

pistols, ab mat for hspu

9

Cristina
Williams

6 AM WOD

60 Reps

pull ups with box

9

Michael
Lindley

6 AM WOD

60 Reps

10

Mark
Buehler

6:15 PM WOD

52 Reps

11

Holly
McFadden

12PM WOD

44 Reps

Banded everything

12

Shannon
Northrup

5PM WOD

34 Reps

13

Ali
Clement

12PM WOD

30 Reps

not even sure if this is correct