Public Whiteboard

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Components

Bench Press

Bench Press

Metcon

Metcon

Metcon

Settings

Workout

Salt water

Strength

A: Bench Press (Daily 3RM)

1x4 at 95% of A
1x4 at 90% of A

B: Bench Press (AMRAP at 85% of A)

WOD

C: Metcon (AMRAP - Reps)

AMRAP 4
4 FS 135/95
8 T2B

Rest 1 minute

D: Metcon (Calories)

AMRAP 4
Cal bike or row

Rest 1 minute

E: Metcon (AMRAP - Reps)

AMRAP 4
8 thrusters 95/65
16 sit ups

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

Whiteboard:

Tuesday, December 21, 2021

Clients:

Clients

1

GREGORY
SEMONIN

5PM WOD

1 x 3 @ 320 lbs

2

Mike
Staten

12PM WOD

1 x 3 @ 315 lbs

315,295,285

3

Tyson
Stoll

6:15 PM WOD

1 x 3 @ 295 lbs

4

Christopher
Ice

Homebody/Not in class

1 x 3 @ 265 lbs

tried 285 got 2

4

Eric
Krogman

6:15 PM WOD

1 x 3 @ 265 lbs

4

Mike
Pappas

12PM WOD

1 x 3 @ 265 lbs

4

Ricky
Pratt

Homebody/Not in class

1 x 3 @ 265 lbs

275x2

5

Charlie
Krueger

5PM WOD

1 x 3 @ 240 lbs

6

Danny
Headski

12PM WOD

1 x 3 @ 235 lbs

6

Jim
Sutphin

6 AM WOD

1 x 3 @ 235 lbs

7

Black
Steve

5PM WOD

1 x 3 @ 225 lbs

7

nick
davis

Homebody/Not in class

1 x 3 @ 225 lbs

8

Lebanese
Hercules

6 AM WOD

1 x 3 @ 220 lbs

9

Brandon
Beefcake

5PM WOD

1 x 3 @ 209.48 lbs

9

Kaleb
Figy

5PM WOD

1 x 3 @ 209.48 lbs

10

Mickey
MetCon

Homebody/Not in class

1 x 3 @ 205 lbs

On a smith machine

11

Mark
Buehler

12PM WOD

1 x 3 @ 155 lbs

Tried 175 but it was too sloppy to count.

12

Cash
Krueger

5PM WOD

1 x 3 @ 150 lbs

13

Anthony
Pappas

12PM WOD

1 x 3 @ 125 lbs

13

Erin
Konopacke

5PM WOD

1 x 3 @ 125 lbs

13

Hailey
Mallendick

12PM WOD

1 x 3 @ 125 lbs

14

Stacey
Ice

Homebody/Not in class

1 x 3 @ 95 lbs

enough after 2 days drinking

15

Cristina
Williams

6 AM WOD

1 x 3 @ 90 lbs

16

Shannon
Northrup

12PM WOD

1 x 3 @ 85 lbs

17

Delaney
Krueger

5PM WOD

1 x 3 @ 70 lbs