Whit Sawyer

Hometown:
Rock Hill, South Carolina
United States
Gym:
WolfPack Barbell and Fitness
Gender:
Male
Age:
42
Height:
6' 1"
Weight:
205 lbs

WolfPack Barbell and Fitness

Members:
12
Workouts Posted:
32
Address:
Rock Hill, SC
United States

Personal Records

Metcon
Fran:
4:14
Grace:
2:59
Helen:
9:44
Cindy:
20 + 2 reps
FGB:
--
Strength
Squat:
375 lbs
Deadlift:
375 lbs
Clean:
245 lbs
Snatch:
200 lbs
Jerk:
245 lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since June 22, 2016   -   15 workouts logged

Date Name Description Results
08/16/2016 160816 1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
 6 rounds 27 reps
Performed as RX
08/15/2016 150816 1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2. Back Squat
3x6 Across

3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
 8m 58s
Performed as RX
07/28/2016 28072016 OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time



Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
 97 reps
Performed as RX
07/26/2016 26072016 EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)

1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row

Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)		 10m 11s
Performed as RX
07/25/2016 25716 Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

Squats
3x8 Front Squats

Gymnastics Strength
5x5
Strict Ring Dip
Strict Pul up

Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
 13m 28s
Performed as RX