Public Whiteboard

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Components

GHD Sit Ups & Back Squats

Metcon

Settings

Workout

6/15/18

L2 Skill/Strength

4 ROUNDS
8 GLUTE HAM RAISES
10 CAL SKI
12 BENT OVER ROWS

A: GHD Sit Ups & Back Squats (Time)

30-20-10
GHD SIT UPS
BACK SQUATS @ 185/123#

B: Metcon (AMRAP - Rounds and Reps)

12 MIN AMRAP
20 SUPERMAN
10 RUSSIAN SWINGS @ 70/53#
5 HSPU

Mobility

quad smash

psoas smash

Conditioning

10 MIN BIKE @ 60/50

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

Whiteboard:

Friday, June 15, 2018

Male Clients

1

Dave
Rector

8:15 AM

7:42

2

Ryan
Brack

3:30 PM

8:29

3

Danny
Brinson

3:30 PM

8:42

4

Joseph
VanMeter

5:30 PM

9:46

5

Brian
Taylor

3:30 PM

9:48

6

Kaleo
Lyles

4:30 PM

10:20

7

Ryan
Wingers

8:15 AM

11:35

8

Suketu
Patel

5:30 PM

12:16

9

Austin
Thrift

8:15 AM

15:48

10

Roman
Joyce

3:30 PM

15:50

11

Ryan
Collins

8:15 AM

17:00

didnt forcus on time. every rep, full range of motion. get low!!!

12

Devin
Bannon

6:15 AM

20:36

Thank you Christina!

13

Shane
Sasser

4:30 PM

11:05

145

14

Jay
Tysinger

8:15 AM

11:48

15

Davis
Childs

8:15 AM

12:10

16

randy
childs

8:15 AM

12:35

75

17

Chad
Asplund

6:15 AM

13:30

93lb squat

18

Kent
Rittschof

5:30 PM

14:02

135

19

Shaun
Lee

6:15 AM

15:05

135#

Female Clients

1

Christina
Gipson

12:15 PM

6:38

2

Heather
Gonzales

5:30 PM

8:52

3

Ansley
Conner

12:15 PM

9:35

4

Emily
Ryle

1:30 PM OPEN GYM

10:12

5

Kacie
Lanier

8:15 AM

16:34

6

Kerri
Zuehlke

6:15 AM

18:55

7

Kandace
West

8:15 AM

9:40

started w/ 53 finished last set w/ 63

8

Janet
Lanier

8:15 AM

9:47

93 lbs abmat sit-ups

9

Sydney
Nelson

12:15 PM

9:54

10

Tracey
Theriot

8:15 AM

10:50

#73

11

Meagan
Rector

8:15 AM

11:33

83lbs

12

Maria
Brack

5:30 PM

18:38

103# 💀

13

Crystal
Fritz

8:15 AM

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