Public Whiteboard

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Components

3 POWER CLEAN + 3 PUS ...

Bench Press

Settings

Workout

Prancer & Vixen

Warm-up

After general warm up, warm up the following complex to ~50% of CJ
PC + 2 FS + PP
You will use the SAME WEIGHT ACROSS

Barbell Cycling

3 POWER CLEAN + 3 PUSH PRESS (EMOM X 8 at ~50-60% of CJ)

Strength

Bench Press (4x8 climbing)

Extra Credit

Bodybuilding

2 rounds,NFT
   10 DB (each arm) Tricep extensions
   16 Alt. Bicep curls
   16 GHD Back extensions
   4 Rope climbs

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

Whiteboard:

Thursday, December 19, 2019

Clients:

Clients

1

Mike
Staten

12 PM WOD

8 x 1 @ 155 lbs

1

Ricky
Pratt

5 PM WOD

8 x 1 @ 155 lbs

2

Black
Steve

12 PM WOD

8 x 1 @ 145 lbs

2

Stephen
Hong

12 PM WOD

8 x 1 @ 145 lbs

3

Lebanese
Hercules

6 AM WOD

8 x 1 @ 135 lbs

4

Halie
Donuts

5 PM WOD

8 x 1 @ 115 lbs

4

Kaleb
Figy

5 PM WOD

8 x 1 @ 115 lbs

5

Branden
Grycza

12 PM WOD

8 x 1 @ 95 lbs

5

Zachary
Righter

5 PM WOD

8 x 1 @ 95 lbs

6

Tiffany
Akeman

5 PM WOD

8 x 1 @ 90 lbs

7

Ashleigh
Smith

5 PM WOD

8 x 1 @ 85 lbs

7

Scott
Germani

12 PM WOD

8 x 1 @ 85 lbs

8

Mark
Shearman

6 AM WOD

8 x 1 @ 80 lbs

9

rosa
sutphin

12 PM WOD

8 x 1 @ 75 lbs

10

Madeline
Shearman

6 AM WOD

8 x 1 @ 55 lbs

11

Delaney
Krueger

5 PM WOD

8 x 1 @ 45 lbs

11

RUTH
Rusch

6 AM WOD

8 x 1 @ 45 lbs