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Components

Metcon

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Workout

Wednesday

Warm-up

2X
10 Lateral lunges
10 Hollow bicycle

Gymnastics

Metcon (No Measure)

3X
4 Turkish get ups
10 Wind mills (5/5)
10 Air planes (5/5)
10 Glute get ups (5/5)

Metcon

Metcon (Time)

For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges 35/25
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Rx+ Weighted pullups 50/35

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Whiteboard:

Wednesday, May 09, 2018

Male Clients

1

Michael
Beitenman

5:00 PM CrossFit

8:58

2

Daniel
Gally

6:00 PM CrossFit

9:12

3

Brian
Justusson

6:00 PM CrossFit

12:20

4

Adam
Burkholder

6:00 PM CrossFit

14:18

5

Eric
williams

12:00 PM Open gym

18:35

50 LBs everything besides pull ups

6

Jonathan
Dillow

5:00 PM CrossFit

11:37

rx db; kip pu

7

Adam
Wood

6:00 AM CrossFit

18:30

25lb dumbell, goblet squats

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

15:43

2

Kristina
Stapleton

12:00 PM Open gym

18:49

3

Kathy
Williamson

5:00 PM CrossFit

13:10

turkish no weight, lunges 35lb kb deadlift, ringrows, 15lb dumbel...

4

Elise
Hodges

5:00 PM CrossFit

13:58

Blue band PU

5

Stacy
Swiney

8:00 AM CrossFit

18:02

3 rounds kipping pu/ 2 rounds strict 25#