Public Whiteboard

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Components

Metcon

Settings

Workout

Monday

Warm-up

Row Specific Warm-up

then...

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements...
- Superman Rocks
- Mountain Climbers
- Banded Good Mornings
- Plate Hops

Skill

EMOM x 9 MINUTES
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m
MIN 3- 40 Second Plank

Workout

Metcon (Time)

FOR TIME
400 Meter Row
40 Pushups
100 Double Unders
300 Meter Row
30 Pushups
75 Double Unders
200 Meter Row
20 Pushups
50 Double Unders

20 minute cap

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

Whiteboard:

Monday, October 28, 2019

Male Clients

1

Russell
Cote

4:45 PM WOD

11:25

2

Benjamin
Lee

4:45 PM WOD

16:17

3

Dave
Howard

6:00 AM WOD

16:33

4

Kacen
Gubler

5:00 AM WOD

10:42

150,125,100 singles

5

Clark
Harrison

4:45 PM WOD

14:57

6

Bryan
Winder

6:00 AM WOD

16:46

200, 150, & 100 singles waited for rower

7

Luke
Robinson

4:45 PM WOD

26:30

Did 25,20,15 cals on assault bike instead of tower.

Female Clients

1

Jessica
Langston

9:30 AM WOD

13:45

2

Charo
Shamo

9:30 AM WOD

18:53

3

Chantel
Robinson

4:45 PM WOD

20:13

4

Karrie
Nielson

5:00 AM WOD

11:18

Singles. Wall PU

5

Dawn
Hansen

6:00 AM WOD

14:45

6

Maria
Gonzales

4:45 PM WOD

14:57

Knee push-ups Singles

7

Yesenia
Leavitt

4:45 PM WOD

15:35

Knee Pushups/Singles

8

Mayra
Martinez

4:45 PM WOD

16:28

Singles😣

9

Jennifer
Guzman

9:30 AM WOD

17:03

Mod DU with plate jumps