Public Whiteboard

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Components

Push Press

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (6x4)

Push Press

Every :90 For 6 Sets
4 Push Press
Start around 85% and work up if they are fast and efficient

Metcon

Metcon (Time)

20-30-40-30-20
AAB Calories/Row Calories

10-15-20-15-10
TTB

The calorie amounts are meant to make you *think* about pacing, and while you shouldn’t be in a dead-sprint, pacing too much and you lose ground on your fellow competitors.

Extra Credit

Metcon (No Measure)

3×10
DB Bench Press

4×15
V Up

5×1:00
Single Leg Wallsit
:30 Per Side

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

Whiteboard:

Monday, February 10, 2020

Male Clients

1

Michael
Walsh

PM WOD 4:30

6 x 4 @ 195 lbs

2

marcus
ardiel

AM WOD 6:30

6 x 4 @ 165 lbs

3

Andy
Relford

PM WOD 4:30

6 x 4 @ 155 lbs

3

Colton
Deeter

PM WOD 6:30

6 x 4 @ 155 lbs

3

Sharif
Gray

AM WOD 6:30

6 x 4 @ 155 lbs

4

Mark
Fuentes

PM WOD 4:30

6 x 4 @ 135 lbs

5

Darrell
Spitzer

PM WOD 4:30

6 x 4 @ 125 lbs

6

Paul
L'Esperance

PM WOD 6:30

6 x 4 @ 120 lbs

7

Sean
Hulsey

PM WOD 4:30

6 x 4 @ 115 lbs

Heavy. Take your time.

8

Jarod
Bryan

PM WOD 6:30

6 x 4 @ 85 lbs

9

Thomas
Gaffney

AM WOD 5:30

4 x 4 @ 125 lbs

Did first 2 at 115

9

Jason
Barnes

AM WOD 11:30

3 x 4 @ 145 lbs

9

Jason
Hoy

AM WOD 6:30

1 x 4 @ 145 lbs

Female Clients

1

Christian
Schramm

PM WOD 4:30

6 x 4 @ 205 lbs

2

Carly
Newlands

PM WOD 3:30

6 x 4 @ 145 lbs

135,145,145,155,155,165

3

Erica
L'Esperance

PM WOD 6:30

6 x 4 @ 80 lbs

4

Angelica
Lopez

AM WOD 11:30

6 x 4 @ 55 lbs

5

Cassy
Lovato 🕊

PM WOD 3:30

4 x 4 @ 100 lbs

2x95

5

AK
Jimenez

PM WOD 3:30

2 x 4 @ 65 lbs

5

Delise
Hoy

AM WOD 6:30

2 x 4 @ 90 lbs

5

Private

PM WOD 4:30

2 x 4 @ 100 lbs

5

Amanda
Garcia

PM WOD 5:30

1 x 4 @ 90 lbs

75, 80, 80, 85, 85

5

Abby
Bassie

PM WOD 6:30

1 x 3 @ 95 lbs