Public Whiteboard

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Components

Power Snatch + Overhe ...

Metcon

Settings

Workout

Do not rush it… Count to six or seven

Squat

Please focus on a long, stable pause
Rather than a heavy barbell.

Power Snatch + Overhead Squat (Pause the OHS A FULL 5 seconds)

3(2+2)@70%
2(1+2)@75%
1+1@80%

Conditioning

Metcon (AMRAP - Reps)

AMRAP 13

12 Alt DB snatch 50/35
24 sit ups or single leg V ups
36 double unders

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

Whiteboard:

Thursday, November 04, 2021

Clients:

Clients

1

Christopher
Ice

5PM WOD

1 x 1 @ 187.42 lbs

2

GREGORY
SEMONIN

6:15 PM WOD

1 x 1 @ 183.02 lbs

3

Mike
Staten

5PM WOD

2 x 1 @ 175 lbs

3

Ricky
Pratt

5PM WOD

1 x 1 @ 175 lbs

4

Tyson
Stoll

12PM WOD

10 x 1 @ 155 lbs

5

Mickey
MetCon

5PM WOD

1 x 1 @ 154.35 lbs

5 sec pause

6

Black
Steve

5PM WOD

1 x 1 @ 145 lbs

7

Danny
Headski

5PM WOD

1 x 1 @ 125 lbs

7

nick
davis

5PM WOD

1 x 1 @ 125 lbs

8

Caleb
Dudley

5PM WOD

1 x 1 @ 100 lbs

8

Cash
Krueger

6:15 PM WOD

1 x 1 @ 100 lbs

8

Nikki
Barbell

5PM WOD

1 x 1 @ 100 lbs

9

Steph
Staten

12PM WOD

1 x 1 @ 95 lbs

10

Stephen
Dooley

12PM WOD

1 x 1 @ 75 lbs

11

Mark
Buehler

6:15 PM WOD

1 x 1 @ 65 lbs

Keep your heels down, dum dum. Still working on proper form.

12

Shannon
Northrup

5PM WOD

1 x 1 @ 55 lbs

13

Kandy
Justice

12PM WOD

1 x 1 @ 50 lbs

14

Delaney
Krueger

Homebody/Not in class

1 x 1 @ 35 lbs

14

Rita
Ivan

12PM WOD

1 x 1 @ 35 lbs

15

Jim
Sutphin

6 AM WOD

1 x 1 @ 0 lbs

modified - 230#