Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

3:00 Bike
INTO…

2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang

Strength

Front Squat (5-5-5*)

Front Squat

5-5-5*
Front Squat

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14 Front Squats (115/75)|(75/55)
-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Whiteboard:

Wednesday, November 27, 2019

Male Clients

Cody
Johnson

4:45 PM WOD

1 x 5 @ 345 lbs

Luke
Robinson

4:45 PM WOD

1 x 5 @ 325 lbs

Bryan
Winder

6:00 AM WOD

1 x 5 @ 285 lbs

225,255,285

Kacen
Gubler

4:45 PM WOD

1 x 5 @ 255 lbs

Katelyn Jessop
l

9:30 AM WOD

1 x 5 @ 120 lbs

85, 105, 120

Female Clients

Jessica
Langston

6:00 AM WOD

1 x 5 @ 185 lbs

Chantel
Robinson

4:45 PM WOD

1 x 5 @ 155 lbs

Jocelyn
Sackett

9:30 AM WOD

1 x 5 @ 115 lbs

Mayra
Martinez

4:45 PM WOD

1 x 5 @ 105 lbs

Karrie
Nielson

5:00 AM WOD

1 x 5 @ 75 lbs