Public Whiteboard

Components

22.4 (16-54)

22.4 (16-54) Scaled

22.4 (55+) Masters

22.4 (55+) Masters Scaled

22.4 (Teens 14-15)

22.4 (Fundamentals)

Settings

Workout

Friday 3/18/22 WOD

Warm-up

What you need:
Barbell
Pullup bar or Abmat
Rower

-200m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coach's Choice

Metcon

22.4 (16-54) (Time)

8 minutes to complete:

50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (115/75lb)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (155/105lb)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (185/125lb)

*15 min cap

22.4 (16-54) Scaled (Time)

8 minutes to complete:

50|45 Cal Row
25 Knees to chest
9 Shoulder to Overhead (75/45)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Knees to chest
9 Shoulder to Overhead (95/65)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Knees to chest
9 Shoulder to Overhead (135/95)

*15 min cap

22.4 (55+) Masters (Time)

8 minutes to complete:

50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (75/45)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (95/65)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (135/95)

*15 min cap

22.4 (55+) Masters Scaled (Time)

8 minutes to complete:

50|45 Cal Row
25 Situps
9 Shoulder to Overhead (55/35)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Situps
9 Shoulder to Overhead (65/45)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Situps
9 Shoulder to Overhead (75/55)

*15 min cap

22.4 (Teens 14-15) (Time)

8 minutes to complete:

50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (55/35)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (65/45)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (75/55)

*15 min cap

22.4 (Fundamentals) (Time)

8 minutes to complete:

50|45 Cal Row
25 Situps
9 DB Shoulder to Overhead (25/15)

If completed before 8 minutes, add 4
minutes to the clock and proceed to:

40|35 Cal Row
20 Situps
9 DB Shoulder to Overhead (25/15)

If completed before 12 minutes, add 3
minutes to the clock and proceed to:

30|25 Cal Row
15 Situps
9 DB Shoulder to Overhead (25/15)

*15 min cap

Cool Down

*Coach's Choice

Whiteboard:

Friday, March 18, 2022

Male Clients