Public Whiteboard

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Components

Handstand Push-ups

Metcon

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Workout

Wed 10-17-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Handstand Push-ups (10-15:00 min skill work)

Handstand Push-ups

3: Metcon (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 24:00
12 Handstand Push Ups
16 Burpee Box Jumps (24/20")
20 Toes to bar
24 Partner Med Ball Toss (20/14# - 16' )

scale as needed

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

Whiteboard:

Wednesday, October 17, 2018

Clients:

Clients

1

Jacquie
Strand

4:30 PM WOD

4 x 10

2

Ben
Morehouse

4:30 PM WOD

1 x 6

3

Kip
Patterson

5:00 AM WOD

4 x 5

4

Toni
Blair

4:30 PM WOD

4 x 4

5

Paul
Jones

4:30 PM WOD

10 x 3

6

Michael
Toma

5:30 PM WOD

1 x 0

7

Colleen
Frazier

5:00 AM WOD

1 x 25

worked on kipping...ha!

8

Cheryl
Pellegrini

5:00 AM WOD

1 x 20

practice - and get some - kipping hspu's

9

Courtney
Prokosch

5:00 AM WOD

1 x 6

On a box

10

Reid
Holcomb

5:00 AM WOD

5 x 5

11

Amy
Holcomb

4:30 PM WOD

2 x 2

ugh...

12

Amy
Welsh

6:00 AM WOD

6 x 1

Wall walks

12

Kila
Dunham

5:30 PM WOD

3 x 1

13

Caedmon
Blair

5:30 PM WOD

1 x 0

13

Claire
Nettleton

9:30 AM WOD

1 x 0

ring rows and dumbbell push presses

13

Joyce
Kintz

4:30 PM WOD

1 x 0

practiced kipping hspu