Public Whiteboard

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Components

Push Press

Metcon

Burpee 30/30

Metcon

Settings

Workout

An exercise in pacing

Strength

Push Press (6 minutes to find a heavy triple)

Push Press

Conditioning

You will complete two of the following three, with 5 minutes of rest inbetween. The goal is to maintain a constant pace throughout each workout.

A: Metcon (Calories)

10 rounds
30 seconds row for calories
Rest 30 seconds

Score LOWEST round

Rest 5 minutes

B: Burpee 30/30 (AMRAP - Reps)

10 rounds for reps:
30 seconds burpees
30 seconds rest

Rest 5 minutes

C: Metcon (Calories)

10 rounds
30 seconds calories bike
30 seconds rest

Score LOWEST round

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

Whiteboard:

Monday, December 07, 2020

Clients:

Clients

1

Tyson
Stoll

12PM WOD

1 x 3 @ 225 lbs

235 fail:/

2

Ricky
Pratt

5PM WOD

1 x 3 @ 217 lbs

forgot to use the clock whoops

3

Adam
Motycka

6:15 PM WOD

1 x 3 @ 215 lbs

4

Halie
Donuts

6 AM WOD

1 x 3 @ 171 lbs

5

Jacob
McConnell

12PM WOD

1 x 3 @ 165 lbs

6

Scott
Germani

12PM WOD

1 x 3 @ 155 lbs

7

nick
davis

5PM WOD

1 x 3 @ 135 lbs

missed a month

7

Zachary
Knapp

12PM WOD

1 x 3 @ 135 lbs

PR! 👍

8

Caleb
Dudley

5PM WOD

1 x 3 @ 125 lbs

8

Marcus
Snell

6:15 PM WOD

1 x 3 @ 125 lbs

8

Nicole
Dailey

6:15 PM WOD

1 x 3 @ 125 lbs

9

Easton
Gladney

6 AM WOD

1 x 3 @ 115 lbs

9

Erin
Konopacke

6:15 PM WOD

1 x 3 @ 115 lbs

9

Nikki
Barbell

12PM WOD

1 x 3 @ 115 lbs

right shoulder not feeling great

10

Stacey
Ice

6 AM WOD

1 x 3 @ 107 lbs

11

Madeline
Shearman

6 AM WOD

1 x 3 @ 105 lbs

2@120

12

Melissa
Bieniek

5PM WOD

1 x 3 @ 95 lbs

13

STEPHANIE
HOLLIS

12PM WOD

1 x 3 @ 90 lbs

Failed 95

14

Karason
Gladney

6 AM WOD

1 x 3 @ 80 lbs

starting to get back slowly

15

Kandy
Justice

12PM WOD

1 x 2 @ 95 lbs

I thought it was a double. Oh well.