Public Whiteboard

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Components

500m Row

1-mile bike

Metcon

Settings

Workout

Revving that engine

Conditioning

With a continuously running clock, you will do all three workouts. The first two sprints may be done in either order (first six class reservations get choice). The first sprint will begin at the call of 3, 2, 1… Go! And the second will begin at 5:00. The third workout will begin at 10:00

A: 500m Row (Time)

Max Effort 500m Row

500m Row

Rest until 5:00

B: 1-mile bike (Time)

Sprint

Rest until 10:00

C: Metcon (Time)

Partition any way
80 20"DB step ups 50/35
80 Alt DB snatch
Time cap 14 (when clock strikes 24:00)

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

Whiteboard:

Friday, December 17, 2021

Clients:

Clients

1

Ricky
Pratt

Homebody/Not in class

1:29

2

Christopher
Ice

4 PM open gym

1:31

3

Brandon
Beefcake

5PM WOD

1:33

4

Adam
Motycka

5PM WOD

1:34

dampener 8

4

Cash
Krueger

6:15 PM WOD

1:34

5

Charlie
Krueger

6:15 PM WOD

1:36

5

Tyson
Stoll

12PM WOD

1:36

.0

6

GREGORY
SEMONIN

Homebody/Not in class

1:38

6

Halie
Donuts

12PM WOD

1:38

6

Mike
Staten

Homebody/Not in class

1:38

6

nick
davis

4 PM open gym

1:38

7

Eric
Krogman

6:15 PM WOD

1:39

7

Mickey
MetCon

4 PM open gym

1:39

8

Black
Steve

12PM WOD

1:45

9

Stephen
Dooley

4 PM open gym

1:48

10

Melissa
Bieniek

6 AM WOD

1:49

11

Stacey
Ice

4 PM open gym

1:53

12

Nicole
Dailey

6:15 PM WOD

2:03

13

Hailey
Mallendick

12PM WOD

2:18

14

Shannon
Northrup

12PM WOD

2:20

15

Rita
Ivan

12PM WOD

2:22

row

16

Jennifer
Straka

6:15 PM WOD

2:19

Row