Public Whiteboard

Components

Weighted Pull-ups

Metcon

Settings

Workout

Tuesday

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Weighted Pull-ups (4.3.2.2.1.1)

The Strict Pull-up

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
5 DB Clean 50/30
100 single unders
8 suitcase deadlift 55/35 (4 each side)

Metcon (AMRAP - Rounds and Reps)

SPORT
12min AMRAP
5 Clean 115/75
40 Double Unders
8 suitcase deadlift 70/55 (4 each side)

Whiteboard:

Tuesday, April 27, 2021

Male Clients

Drew
Sutton

WOD 6:00 pm

1 x 1 @ 110 lbs

Grif
Hiatt

WOD: 8:45 AM

1 x 1 @ 100 lbs

Brandon
Walters

WOD 5:30am

1 x 1 @ 50 lbs

Rich
Holien

WOD: 5:00 PM

1 x 1 @ 50 lbs

Ben
Skinner

WOD 5:30am

1 x 1 @ 30 lbs

Tim
Schomaker

WOD 5:30am

2 x 1 @ 20 lbs

Shoulders injury - not pushing it...

Private

WOD: 5:00 PM

1 x 4 @ 10 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

1 x 1 @ 50 lbs

Kim
Riggs

WOD: 8:45 AM

1 x 1 @ 30 lbs

Nikki
Badje

WOD: 5:00 PM

5 x 1 @ 0 lbs

purple band