Public Whiteboard

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Components

Metcon

Double-Unders

Metcon

Metcon

Settings

Workout

Dancer

WOD

A: Metcon (AMRAP - Reps)

AMRAP 10
BUY IN 50 WALLBALLS 20/14 (do not score)

12 DL 185/135
8 Burpees

At the 7 minute mark (7:00-8:00)
1 min max DU
Then pick up where you left off

At the 10 min mark (10:00-11:00)
1 min max Wallballs

B: Double-Unders (One min max reps)

Double-Unders

C: Metcon (AMRAP - Reps)

One min wallballs

Extra Credit

D: Metcon (4 Rounds for distance)

Row
4 x 1:30 on :30 rest

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

Whiteboard:

Monday, December 16, 2019

Clients:

Clients

1

Tyson
Stoll

6 PM WOD

120 Reps

2

Ricky
Pratt

6 PM WOD

116 Reps

3

Katie
Shaffner

6 PM WOD

101 Reps

4

Eric
Wilbert

5 PM WOD

100 Reps

5

Lebanese
Hercules

6 AM WOD

97 Reps

6

Nikki
Barbell

6 AM WOD

95 Reps

7

Branden
Grycza

12 PM WOD

92 Reps

8

Adam
Motycka

6 PM WOD

91 Reps

9

Joel
Gackstetter

5 PM WOD

80 Reps

9

Stephen
Hong

5 PM WOD

80 Reps

10

Nicole
Dailey

6 PM WOD

75 Reps

11

GREGORY
SEMONIN

5 PM WOD

70 Reps

12

Jim
Sutphin

6 AM WOD

61 Reps

13

chad
miller

6 AM WOD

60 Reps

13

Christopher
Ice

5 PM WOD

60 Reps

13

Mickey
MetCon

5 PM WOD

60 Reps

14

Tiffany
Akeman

6 PM WOD

54 Reps

15

Eric
Krogman

6 PM WOD

49 Reps

16

Scott
Germani

12 PM WOD

33 Reps

17

Black
Steve

12 PM WOD

24 Reps

18

Warifa
Azeez

6 PM WOD

135 Reps

elements #2 5:55

19

Sarah
Godie

5 PM WOD

80 Reps

20

Sarah
Grycza

12 PM WOD

75 Reps

85 pounds, 10 pound ball

21

RUTH
Rusch

6 AM WOD

72 Reps

10 lb wb 85 lb dl

22

Stacey
Ice

5 PM WOD

65 Reps

85, bike 4 cals for burpees

23

Melissa
Bieniek

6 AM WOD

64 Reps

125 DL

24

Holly
McFadden

12 PM WOD

62 Reps

115#DL

25

Syed
Husaini

6 AM WOD

60 Reps

26

Easton
Gladney

6 PM WOD

58 Reps

65lbs deadlift 14lbs wallball