Public Whiteboard

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Components

Push Press

Push Press

Metcon

Settings

Workout

The day after leg day

Strength

A: Push Press (7 minutes to build to 3RM)

Push Press

B: Push Press (3 minute window: 1x max reps @ 80% of A)

Push Press

Conditioning

Metcon (AMRAP - Rounds and Reps)

AMRAP 14

10/8 calories
10 burpee pull-ups

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

Whiteboard:

Wednesday, October 20, 2021

Clients:

Clients

1

Black
Steve

12PM WOD

1 x 3 @ 225 lbs

1

Lebanese
Hercules

12PM WOD

1 x 3 @ 225 lbs

2

Stephen
Hong

4 PM open gym

1 x 3 @ 205 lbs

3

Brandon
Beefcake

4 PM open gym

1 x 3 @ 194.04 lbs

91kg and 95kg for 2

4

Mickey
MetCon

4 PM open gym

1 x 3 @ 180.81 lbs

5

Danny
Headski

5PM WOD

1 x 3 @ 175 lbs

5

nick
davis

4 PM open gym

1 x 3 @ 175 lbs

6

Stephen
Dooley

12PM WOD

1 x 3 @ 145 lbs

7

Erin
Konopacke

4 PM open gym

1 x 3 @ 140 lbs

7

Jerry
Fairchild

6:15 PM WOD

1 x 3 @ 140 lbs

8

Mark
Shearman

6:15 PM WOD

1 x 3 @ 135 lbs

8

Russell
Grimm

12PM WOD

1 x 3 @ 135 lbs

9

David
Andrian

5PM WOD

1 x 3 @ 120 lbs

9

Nikki
Barbell

4 PM open gym

1 x 3 @ 120 lbs

10

Brian
Richards

5PM WOD

7 x 3 @ 115 lbs

11

Melissa
Bieniek

4 PM open gym

1 x 3 @ 110 lbs

11

Stacey
Ice

Homebody/Not in class

1 x 3 @ 110 lbs

112X2

12

Ali
Clement

12PM WOD

1 x 3 @ 105 lbs

got 2 at 115#

13

Holly
McFadden

4 PM open gym

1 x 3 @ 90 lbs

14

Shannon
Northrup

5PM WOD

1 x 3 @ 85 lbs

15

Jennifer
Straka

5PM WOD

1 x 3 @ 70 lbs

15

Rita
Ivan

12PM WOD

1 x 3 @ 70 lbs

50#, 55, 60, 65, 70