Public Whiteboard

Components

Metcon

Red Panda

Settings

Workout

Wednesday 5/18/22 WOD

Warm-up

What you need:
Assault bike
Rower
Abmat
2x Kettlebells

-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coach's Choice

Strength

Metcon (Calories)

9 minute emom
Min 1 - Assault bike 30sec
Min 2 -Hollow body hold 30sec
Min 3- Handstand hold 30sec

Alternate Options:
Assault bike?
-:30 squat jumps
-:30 mountain climbers
Hollow body hold?
-Tall plank
Handstand hold?
-Seated DB/KB/Odd object OH hold

Metcon

Red Panda (AMRAP - Rounds and Reps)

14 min amrap:
10/8 Cal Row (Assault Bike Rx+)
25 Abmat Sit up
100m farmer carry (53/35,70/44Rx+)

Alternate Options:
Row?
-:45 single or double unders
-:45 Jumping Jacks
Abmat Situp?
-Anchored situp
-Reverse crunch
Farmers carry?
-Odd object carry

Cool Down

*Coach's Choice

Whiteboard:

Wednesday, May 18, 2022

Male Clients