Public Whiteboard

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Components

Back Squat

Metcon

Metcon

Settings

Workout

Friday

Strength

Back Squat (5@50, 5@60%, 4@70%, 3@80% 3x)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
16 min AMRAP
2x farmer carry 55/35
10 DB step ups 20" 40/25 (one DB)
10 pass throughs
100 single jump rope

Metcon (AMRAP - Rounds and Reps)

SPORT
16 min AMRAP
2x farmer carry 70/55
10 DB Step ups 20" 50/30 (one DB)
10 Pass throughs
100 single jump rope

*pass throughs heel to toe to heel = 1.
*20" step up for everyone.

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

Whiteboard:

Friday, November 06, 2020

Male Clients

1

Grif
Hiatt

WOD: 8:45 AM

2 x 3 @ 275 lbs

2

Ben
Skinner

WOD 5:30am

3 x 3 @ 255 lbs

3

Austin
Gardner

WOD: 5:00 PM

3 x 3 @ 245 lbs

3

Brandon
Walters

WOD 5:30am

3 x 3 @ 245 lbs

4

Rich
Holien

WOD: 8:45 AM

1 x 3 @ 185 lbs

Female Clients

1

Kim
Riggs

WOD: 8:45 AM

3 x 3 @ 165 lbs

2

Katie
Vogan

WOD 5:30am

2 x 3 @ 155 lbs

3

Stephanie
Nix

WOD: 8:45 AM

3 x 3 @ 145 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 3 @ 135 lbs

4

Alva
Lopez

WOD: 5:00 PM

1 x 3 @ 135 lbs

5

Emma
Lopez

WOD: 5:00 PM

1 x 3 @ 115 lbs

6

Maya
Lopez

WOD: 5:00 PM

1 x 3 @ 95 lbs

7

Cara
Eells

WOD: 6:45 AM

1 x 3 @ 80 lbs

8

Chloe
Hildebrand

WOD: 5:00 PM

1 x 3 @ 75 lbs

8

Kami
Jones

WOD: 5:00 PM

1 x 3 @ 75 lbs