Public Whiteboard

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Components

Power Snatch

Overhead Squat

Metcon

Settings

Workout

Hot flow

Weightlifting

EMOMx15
(Including rest/transition)

1-6: Power Snatch (Singles, increasing )

Power Snatch

7-9: rest/transition

10-15: Overhead Squat (Singles, increasing (full depth, no pause))

Overhead Squat

WOD

Metcon (AMRAP - Reps)

AMRAP 11

1 PS 75/55
2 HPS
3 HSS
4 OHS
5 T2B or T2R
15 DU

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

Whiteboard:

Wednesday, November 17, 2021

Clients:

Clients

1

Ricky
Pratt

4 PM open gym

1 x 1 @ 185 lbs

2

Charlie
Krueger

5PM WOD

1 x 1 @ 165 lbs

2

Halie
Donuts

4 PM open gym

1 x 1 @ 165 lbs

3

Mickey
MetCon

4 PM open gym

1 x 1 @ 156.56 lbs

4

Black
Steve

4 PM open gym

1 x 1 @ 145 lbs

5

Jerry
Fairchild

6:15 PM WOD

1 x 1 @ 140 lbs

6

Stephen
Dooley

4 PM open gym

1 x 1 @ 125 lbs

7

Alex
Trauth

6 AM WOD

1 x 1 @ 115 lbs

8

Tiffany
Akeman

4 PM open gym

1 x 1 @ 110 lbs

9

Erin
Konopacke

4 PM open gym

1 x 1 @ 95 lbs

9

Nikki
Barbell

4 PM open gym

1 x 1 @ 95 lbs

9

Noah
Hartman

4 PM open gym

1 x 1 @ 95 lbs

10

Tori
Stickels

4 PM open gym

1 x 1 @ 85 lbs

11

Rita
Ivan

4 PM open gym

1 x 1 @ 60 lbs

35#, 35, 45, 50, 55, 60

12

Stacey
Ice

4 PM open gym

5 x 1 @ 55 lbs

12

Mariah
Nicholas

Homebody/Not in class

1 x 1 @ 55 lbs

12

Mariah
Nicholas

Homebody/Not in class

1 x 1 @ 55 lbs