Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Progressive Pull

WOD

Metcon (5 Rounds for time)

5 rounds on the 4:00

27 lat bar hops
21 ab mat sit ups
15 HR pushups
9 DL

Score working time each interval, add weight once finished and rest until the next 4:00

Round 1: 135/95
Round 2: 165/115
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155

Accessory work

20-16-12, NFT
Alt bicep curls
Slow eccentric ring dips
DB bent over row

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

Whiteboard:

Wednesday, November 18, 2020

Clients:

Clients

1

Halie
Donuts

5PM WOD

6:48

1

Katie
Shaffner

6 AM WOD

6:48

2

Mike
Staten

12PM WOD

7:14

3

Jim
Sutphin

6 AM WOD

7:26

4

Ricky
Pratt

6:15 PM WOD

7:37

5

Nikki
Barbell

5PM WOD

7:59

6

Brianna
Dailey

5PM WOD

8:00

7

Erin
Konopacke

6:15 PM WOD

8:07

8

Adam
Motycka

6:15 PM WOD

9:15

9

Tiffany
Akeman

12PM WOD

9:36

PUs got ugly

10

Stacey
Ice

6 AM WOD

9:38

Couldn’t keep up with Jimmy

11

Mickey
MetCon

5PM WOD

9:51

12

rosa
sutphin

12PM WOD

9:53

13

Tyson
Stoll

12PM WOD

10:27

ghd's

14

Matt
McFadden

6 AM WOD

10:45

15

Steph
Staten

5PM WOD

10:55

16

Noah
Hartman

5PM WOD

12:19

17

Ashleigh
Smith

5PM WOD

13:40

18

Scott
Germani

12PM WOD

10:00

went up 10# ea dl, 20 hops, 10 situps, 10 hrpu

19

Kandy
Justice

12PM WOD

10:24

95/105/115/125/135, all else Rx

20

Gladney
Jason

6 AM WOD

11:04

21

Sarah
Godie

6:15 PM WOD

11:06

85,95,115,125,135

22

RUTH
Rusch

6 AM WOD

11:24

23

Jacob
McConnell

5PM WOD

12:00

24

Ava
Porter

12PM WOD

12:51