Public Whiteboard

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Components

Pull-ups

Metcon

Metcon

Settings

Workout

"7/1/15"

OPTIONAL SKILL

3 ROUNDS FOR TIME
15 C2B
10 HSPU

"July 1, 2015"

10 hollow rocks (this translates to pullups...make these PERFECT)
250m row
10 BIG kipping swings (on bar or rings)

A: Pull-ups (work on pull up form for 7 mins )

Pull-ups

B: Metcon (No Measure)

EMOM FOR 10 MIN:
3-5 STRICT PULL UPS
**NO KIPPING, EVEN SCALED
**OPTIONS: STRICT, NEGATIVE, RING ROWS

C: Metcon (2 Rounds for time)

2 X 500M ROW
REST 5 MIN

D: Metcon (AMRAP - Rounds and Reps)

9 MIN AMRAP
750M ROW
10 MU
10 HSPU

L2: MU AND STRICT HSPU
RX: MU AND KIPPING HSPU
SCALED: PULL UPS AND PUSH UPS

Mobility

Lateral seam smash

Bonesaw calf smash

OPTIONAL CONDITIONING

400M SLED DRAG @ 70/50

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

Whiteboard:

Wednesday, July 01, 2015

Male Clients

1

Hunter
Waters

12:15 PM

10 x 6

2

Frankie
Morris

7:15 AM

1 x 5

2

Jed
DeZelle

5:30 PM

10 x 5

2

Ryan
Wingers

5:30 PM

10 x 5

3

Ryan
Brack

4:30 PM

10 x 4

4

Clifton
Walker

8:15 AM

10 x 3

4

James
Franklin

6:15 AM

10 x 3

4

Tommy
Callaway

3:30 PM

10 x 3

5

Roman
Joyce

6:30 PM

7 x 5

6

Michael
Moore

12:15 PM

10 x 3

negatives

7

John
Phelan

6:15 AM

10 x 2

negatives

Female Clients

1

Dianna
Floyd

8:15 AM

10 x 3

1

Janet
Lanier

12:15 PM

1 x 3

1

Jessica
Sexton

5:30 PM

10 x 3

switched grip between monkey and chin up

2

Penny
Hanson

6:30 PM

1 x 30

negatives

3

Savanna
Page

5:30 PM

1 x 11

practiced kipping

4

Alexis
Gonzalez

12:15 PM

10 x 5

ring rows

4

Brittney
Shuman

12:15 PM

1 x 5

4 sets negatives, rest ring row

4

Diandra
Nealy

12:15 PM

10 x 5

4

Donna
Wright

8:15 AM

10 x 5

4

Jacqueline
Archer

12:15 PM

1 x 5

worked on that kipping swing

5

Amanda
Bell

5:30 PM

1 x 4

6

Amanda
Smith

7:15 AM

10 x 3

5 negative 5 ring rows

6

Haley
McCoy

7:15 AM

1 x 3

negatives

6

Janetta
Alabi-Isama

12:15 PM

1 x 3

6

Private

6:15 AM

10 x 3

6

Megan
Arnold

12:15 PM

10 x 3

6

Raven
Stocking

3:30 PM

10 x 3

Did ring rows

6

Sandi
DeLoach

8:15 AM

7 x 3

3 reps of 5 ring rows

7

Lena
Hudson

5:30 PM

10 x 1

8

Amanda
Wheeler

5:30 PM

10 x 0

Negatives,holding for 9 seconds