Public Whiteboard

Components

Clean Pull

Inverted Ring Rows

Metcon

Settings

Workout

21Oct2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Anchored T-Spine, Sink Mobile, 30-45 Sec. 3rd World

Strength & Skill

Clean Pull (4 Sets of 3 Reps)

Clean Pull

**Ensure there is full extension of the hip and shrug on the finish
**Bar should remain close throughout the movement

Inverted Ring Rows (4 Sets of Max Rep)

Inverted Ring Rows

**Elevate to a supine position (raise feet with box)
**Ensure scapula retraction

Metcon

Metcon (AMRAP - Reps)

21Oct2015

Partner WOD

Clock Set to 15 Minutes Complete:
1.) 2000m Row

2.) With remaining time, complete as many reps/points as possible:
- Wall Balls

**Partners can partition the row & reps as they choose.

Homework

10 - 15 min Thoracic Mobility

Whiteboard:

Wednesday, October 21, 2015

Clients:

Clients

Grant
Burdeau

6:00 PM CrossFit

1 x 3 @ 300 lbs

Anthony
Hodges

6:00 PM CrossFit

1 x 3 @ 275 lbs

Micheal
Young

4:00 PM CrossFit

1 x 3 @ 275 lbs

Brian
Burke

6:00 AM CrossFit

1 x 3 @ 235 lbs

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 225 lbs

Jeff
Farris

6:00 PM CrossFit

1 x 3 @ 225 lbs

Andrew
Stitzel

9:30 AM CrossFit

1 x 3 @ 205 lbs

Mike
Conway

6:00 PM CrossFit

1 x 3 @ 185 lbs

Gary
Hilligoss

4:00 PM CrossFit

1 x 3 @ 175 lbs

Neil
Oberg

6:00 PM CrossFit

1 x 3 @ 175 lbs

Scott
Dougherty

6:00 AM CrossFit

1 x 3 @ 165 lbs

Dave
Russell

4:00 PM CrossFit

1 x 3 @ 155 lbs

Jeff
Greene

4:00 PM CrossFit

1 x 3 @ 155 lbs

Private

4:00 PM CrossFit

2 x 3 @ 105 lbs

Kalei Nicole
Ancona

6:00 AM CrossFit

1 x 3 @ 95 lbs

Shequia
Mashburn

4:00 PM CrossFit

1 x 3 @ 85 lbs

Mia
Mudd

4:00 PM CrossFit

1 x 3 @ 0 lbs

i did jumping jaacks and ring rows and air squats