Public Whiteboard

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Components

800m Run

Metcon

Settings

Workout

Brocko

A1: Metcon (No Measure)

8 X 12 DB BATWING ROWS @ AHAP W/ GOOD FORM

CHEST SUPPORTED ON INCLINE BENCH

A2: Metcon (No Measure)

HALF KNEELING SINGLE ARM DB PRESS
8 X 10 @ AHAP

B: 800m Run (Time)

Max Effort 800m Run

C: Metcon (AMRAP - Rounds and Reps)

13 MIN AMRAP
5R/5L SINGLE ARM DB HANG CLEAN AND JERK @ 50/35
10 T2B
10M FRONT RACK WALKING LUNGES @ 50/35# **BOTH HANDS ON THE HEADS THE DB

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

Whiteboard:

Thursday, June 20, 2019

Male Clients

1

Joseph
VanMeter

6:30 PM

2:58

2

Logurt
Eubanks

12:15 PM

3:03

3

Tommy
Callaway

8:15 AM

3:07

4

Suketu
Patel

5:30 PM

3:10

5

Dustin
Emrich

4:30 PM

3:15

6

Justin
Brewer

4:30 PM

3:20

7

Andrew
Smith

8:15 AM

3:39

8

Todd
Godwin

3:30 PM

3:56

9

Michael
Moore

3:30 PM

4:20

10

Nathan
Miller

5:30 PM

5:00

11

CJ
Kozlik

6:30 PM

3:08

12

David
McLendon

6:15 AM

4:29

13

CHRIS
TURNER

6:30 PM

4:56

1000m row

14

Zackary
Simmons

8:15 AM

5:02

15

Joshua
Barker

12:15 PM

5:21

Female Clients

1

Haley
O'Toole

8:15 AM

3:05

2

Erica
Scripture

8:15 AM

3:10

3

Ansley
Conner

12:15 PM

3:13

4

Kacie
Lanier

3:30 PM

4:04

5

Emma
Minick

8:15 AM

4:06

6

Janet
Lanier

3:30 PM

4:15

7

Chelsea
Powell

12:15 PM

4:25

8

Laura
Treible

12:15 PM

4:45

9

Janetta
Alabi-Isama

3:30 PM

4:56

10

Amy
McGlamery

3:30 PM

5:02

Soooo HOT!

11

Kelcie
Walker

6:15 AM

3:45

12

Lexie
Dorminy

6:15 AM

4:06

13

Elena
McLendon

6:15 AM

4:29

14

Marcy
Simmons

8:15 AM

4:30

15

Veronica
Cowart

6:30 PM

4:32

1000m row (raining)

16

Tara
Lee

12:15 PM

5:26

17

Juliann
Sergi McBrayer

12:15 PM

6:40

18

Bethany
Gilliam

12:15 PM

7:45

19

Janet
Lanier

2:30 PM OPEN GYM

0:00

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