Public Whiteboard

Components

10/20/15

Settings

Workout

11/19/2016

Yoga/Mobility

Foam Roll Lats/Triceps

Warm-up

Clean complex warmup

3 rounds
-3 burpees over the barbell
-3 deadlift with high pull
-3 power cleans
-3 front squats
-3 jerks

Skill/Strength

Strategize with partner

WOD

10/20/15 (Time)

Partner WOD
Complete 5 rounds. One person working at a time. Split up however you want to do it. One bar is used between partners.

Start with 50 Burpees between partners
then....
5 rounds
30 deadlifts
24 hang cleans
18 front squats
12 push jerks
Rx:105/75
Rx+:135/95

(Previous RX+: weight was 115)

Whiteboard:

Saturday, November 19, 2016

Male Clients