Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

Friday

Strength

Shoulder Press (4@75%, 3@85%, 2@90%, 1@95% 3x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8 Burpees
10 kb front squats 35/25
8 stationary dips

*try not to rest the kb on the body as you squat. Brace the core for each rep

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
6 Bar facing burpees
8 Front squats 115/85
6 Ring dips

Whiteboard:

Friday, November 20, 2020

Male Clients

Ben
Skinner

WOD 5:30am

1 x 1 @ 185 lbs

Russell
Linman

WOD: 5:00 PM

1 x 1 @ 165 lbs

go up 5#

Brandon
Walters

WOD 5:30am

3 x 1 @ 150 lbs

Danny
Johnson

WOD: 6:45 AM

3 x 1 @ 115 lbs

Greg
Gosper

WOD 5:30am

3 x 1 @ 115 lbs

Female Clients

Stephanie
Nix

WOD: 8:45 AM

3 x 1 @ 115 lbs

Laura
Peterson

WOD: 8:45 AM

1 x 1 @ 100 lbs

Alma
Aguilar

WOD: 5:00 PM

1 x 1 @ 85 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 1 @ 72 lbs

Chloe
Hildebrand

WOD: 5:00 PM

1 x 1 @ 55 lbs

Maya
Lopez

WOD: 5:00 PM

1 x 1 @ 55 lbs

Kami
Jones

WOD: 5:00 PM

1 x 1 @ 40 lbs