Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Pull-Up Dip Alpha

Metcon

Settings

Workout

Thursday

Warm-up

Trainers Choice (No Measure)

Strength

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up
5 Strict Ring Dip

Metcon

Metcon (AMRAP - Reps)

16 Min AMRAP

75 DU
25 Right arm KB deadlift 35/25
25 Right arm KB hang snatch
25 Right arm KB thruster
75 DU
25 Left arm KB deadlift
25 Left arm KB hang snatch
25 Left arm KB thruster

150 SU if no double unders

Extra Credit

Metcon (No Measure)

ROMWOD

MOBILITY

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

Whiteboard:

Thursday, December 19, 2019

Male Clients

Private

PM WOD 5:30

76 Total Reps

Sean
Hulsey

PM WOD 4:30

72 Total Reps

Jon
Bender

PM WOD 5:30

50 Total Reps

Adam
Jones

PM WOD 3:30

34 Total Reps

Mauricio
Somarribas

AM WOD 6:30

30 Total Reps

Female Clients