Public Whiteboard

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Components

Metcon

Metcon

Back Squat

Settings

Workout

Donder & Blitzen

WOD

0-4: Metcon (AMRAP - Reps)

8min on the clock
95 / 65

First 4min - 4 T2B and Thrusters (1,2,3,.....)

4-8: Metcon (AMRAP - Reps)

Second 4min - 4 Pull Up and Hang Cleans (2,4,6,8,....)

Strength

Warm up with triples at increasing weights
Select a weight that you will use for 2 sets of 10

Back Squat (3-3-3-3, 2x10 across)

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

Whiteboard:

Monday, December 23, 2019

Clients:

Clients

1

Ricky
Pratt

6 PM WOD

88 Reps

2

Tyson
Stoll

6 AM WOD

74 Reps

3

Brandon
Beefcake

5 PM WOD

64 Reps

3

Mickey
MetCon

12 PM WOD

64 Reps

4

Lebanese
Hercules

6 AM WOD

60 Reps

5

Halie
Donuts

5 PM WOD

57 Reps

6

GREGORY
SEMONIN

5 PM WOD

56 Reps

6

Joel
Gackstetter

5 PM WOD

56 Reps

6

Mike
Staten

5 PM WOD

56 Reps

7

Jim
Sutphin

6 PM WOD

55 Reps

8

Nikki
Barbell

12 PM WOD

53 Reps

9

Adam
Motycka

6 PM WOD

50 Reps

10

Black
Steve

12 PM WOD

40 Reps

11

Melissa
Bieniek

12 PM WOD

35 Reps

damn singles

12

RUTH
Rusch

6 AM WOD

58 Reps

35 lb bb knee raises

13

Warifa
Azeez

12 PM WOD

56 Reps

14

Brian
Fritz

6 AM WOD

49 Reps

65#

15

Madeline
Shearman

6 AM WOD

45 Reps

45#; knee raises

15

Scott
Germani

12 PM WOD

45 Reps

95# thrusters, knee ups

15

Syed
Husaini

6 AM WOD

45 Reps

75 lb