Public Whiteboard

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Components

Metcon

5k Run

Metcon

Settings

Workout

A pace you can maintain

Conditioning

The Row isThe preferred work out,
but options B or C are available
for larger classes.

A: Metcon (Time)

6K/5K Row

it’s good for you
#JustShowUp

Gymnastics

10 minutes of skills practice
Talk to your coach for a
Suggestion for progression

Conditioning

Alternative monostructural cardio options

B: 5k Run (Time)

Max Effort 5k Run

C: Metcon (Distance)

24 minute bike

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

Whiteboard:

Thursday, November 19, 2020

Clients:

Clients

1

Tashina
Lemons

6 AM WOD

18:43

2

Halie
Donuts

5PM WOD

20:36

3

Nikki
Barbell

12PM WOD

21:47

4

Erin
Konopacke

6:15 PM WOD

22:54

5

Nicole
Dailey

6:15 PM WOD

22:57

6

Marcus
Snell

6:15 PM WOD

23:02

7

Ashleigh
Smith

5PM WOD

23:03

8

Adam
Motycka

6:15 PM WOD

23:26

9

Tyson
Stoll

6:15 PM WOD

23:50

10

Noah
Hartman

5PM WOD

25:03

11

STEPHANIE
HOLLIS

12PM WOD

25:05

12

Stephen
Hong

6:15 PM WOD

25:25

13

Lebanese
Hercules

6:15 PM WOD

25:36

14

Mickey
MetCon

12PM WOD

26:07

15

Black
Steve

6:15 PM WOD

26:10

16

Holly
McFadden

6 AM WOD

26:29

17

Kandy
Justice

12PM WOD

26:30

18

Mike
Staten

5PM WOD

26:43

19

RUTH
Rusch

6 AM WOD

27:24