Public Whiteboard

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Components

Bench Press

Bench Press

Metcon

Settings

Workout

Cindy Lou Who

Strength

A: Bench Press (Daily 3RM)

B: Bench Press (3x5 across at 90% of A)

Skill work

Metcon (AMRAP - Rounds)

EMOM x 20

5 rounds
Min1: 5 strict pullups, 5 strict dips, 5 jumping air squats
Min2: 40 DUs or 40 sec practice
Min3: 8 HR Pushups & 10 box jumps 24/20
Min4: 12 Alt DB Hang C&J 50/35
Score rounds when the work is fully completed within the minute
Max = 20

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

Whiteboard:

Tuesday, December 29, 2020

Clients:

Clients

1

Christopher
Ice

12PM WOD

1 x 3 @ 275 lbs

1

Mike
Staten

6 AM WOD

1 x 3 @ 275 lbs

1

Tyson
Stoll

12PM WOD

1 x 3 @ 275 lbs

295x2

2

Ricky
Pratt

12PM WOD

1 x 3 @ 260 lbs

3

Mickey
MetCon

12PM WOD

1 x 3 @ 220.5 lbs

4

Jacob
McConnell

12PM WOD

1 x 3 @ 185 lbs

5

Jerry
Fairchild

6:15 PM WOD

1 x 3 @ 175 lbs

6

Halie
Donuts

5PM WOD

1 x 3 @ 155 lbs

At home, no spot...definitely could have went more but didn't wan...

7

Marcus
Snell

6:15 PM WOD

1 x 3 @ 125 lbs

8

Katie
Shaffner

6:15 PM WOD

1 x 3 @ 110 lbs

9

Kandy
Justice

12PM WOD

1 x 3 @ 95 lbs

10

Karason
Gladney

5PM WOD

1 x 3 @ 90 lbs

11

Stacey
Ice

6 AM WOD

1 x 3 @ 85 lbs

not feeling it

12

Melissa
Bieniek

12PM WOD

1 x 3 @ 80 lbs

13

Shannon
Northrup

12PM WOD

1 x 3 @ 70 lbs

14

Lebanese
Hercules

12PM WOD

1 x 2 @ 245 lbs

14

Nikki
Barbell

12PM WOD

1 x 2 @ 120 lbs

Didn’t go for three because I’m bad at math