Public Whiteboard

Components

Overhead Squat

Metcon

Settings

Workout

CF - 3/18/22

:30 bike sprint (high effort)
10 pass throughs
10 around the worlds
5 Snatch grip strict press
5 Snatch grip push press
5 Snatch grip snatch balance
5 OHS

B: Overhead Squat (7x5 @ 65-70% ; rest as needed)

C: Metcon (Time)

GPP
For time:
100/70 cal machine of choice
100 s2oh 75/55
70/50 cal machine of choice
20 burpee pullups

Competitor
for time:
100/70 cal row
100 s2oh 75/55
70/50 cal row
20 ring muscle up

D: Metcon (No Measure)

Bonus fitness / accessory

3 sets
40 banded good mornings
30 banded tri ext
20 push up
Rest :60

Whiteboard:

Friday, March 18, 2022

Male Clients