Public Whiteboard

Components

Planks ME

Feeding Frenzy WOD

Settings

Workout

12/17/2016

Yoga/Mobility

2 Minutes of Pigeon Each Side

Warm-up

KB/Cardio Warm-Up

8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat

Skill/Strength

Planks ME ( Max Effort Set then rest 30-60 Seconds.)

3 Sets of Max Effort Planks High or Low.

RX+: TRX Straps or Rings

Accumulate 5 Minutes of Planks or 3 Sets of Max Effort. Whichever comes LAST.

WOD

Feeding Frenzy WOD (AMRAP - Rounds and Reps)

Part 1:

10 Minute Amrap
20 KB Snatch
250M Shuttle Run

Scaled: 35/36
RX: 53/35

Part 2:
10 Minutes Max Calories on the Rower

Superhero Training

Gymnastics

Rx'd work and scaled work:

10 min emom

8-10 strict HSPU (small deficit for RX+)
8-10 strict toes to bar or scaled: hollow ball press

Hollow Ball Press:
https://www.youtube.com/watch?v=gGO7s7WalKQ&feature=youtu.be

Whiteboard:

Saturday, December 17, 2016

Male Clients

Grant
McHaney

9 AM CrossFit

1 x 50

on rings 50-40-30-30-30-30-30 seconds

Kevin
Martinez

9 AM CrossFit

1 x 8

1min, 45,32,30,30,30,30,30

Private

9 AM CrossFit

1 x 0

Female Clients

Tracy
Auber

9 AM CrossFit

1 x 180

1 set 2:00

Steph
Karins

9 AM CrossFit

1 x 1

2min 45sec max Total 5min in 3 sets

Christina
Tovar

9 AM CrossFit

5 x 40

Amanda
Braxton

9 AM CrossFit

5 x 32

33,28,30,25

Buffie
Plack

9 AM CrossFit

1 x 0

Estrella ...
Perez

9 AM CrossFit

1 x 0

2 1:00