Public Whiteboard

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Components

Shoulder Press

LIFE

Metcon

Metcon

Settings

Workout

The Cell Gym 1.28.19

Warm-up

leg warm up

500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch

Strength

Shoulder Press (1@95% 5x)

Shoulder Press

SPORT

LIFE (*record DB weight for presses)

4 rounds
10+10 seated DB single arm shoulder press
20 banded face pulls

Metcon

Metcon (Time)

LIFE
2.4.6.8.10.8.6.4.2
Back Squat 65/45 *from the rack
Dips on 2 boxes

Metcon (Time)

SPORT
2.4.6.8.10.8.6.4.2
Back Squat 95/65 *from the floor
Ring Dips

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

Whiteboard:

Monday, January 28, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

5 x 1 @ 165 lbs

2

Brad
Bosley

5:00 PM WOD

5 x 1 @ 155 lbs

3

Brandon
Walters

5:30 AM WOD

5 x 1 @ 140 lbs

4

Brian
Wibel

7:00 PM Open Gym/ WOD

5 x 1 @ 135 lbs

4

Jeremiah
Thorne

5:30 AM WOD

5 x 1 @ 135 lbs

5

Trevor
Page

5:00 PM WOD

2 x 1 @ 205 lbs

185 x 2 200 x 1 205 x 2

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

5 x 1 @ 115 lbs

2

Jodee
Brinkerhoff

5:30 AM WOD

5 x 1 @ 80 lbs

3

Nicole
Wibel

7:00 PM Open Gym/ WOD

5 x 1 @ 75 lbs

4

Annette
Page

5:00 PM WOD

5 x 1 @ 72 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 1 @ 70 lbs

6

Private

5:30 AM WOD

5 x 1 @ 65 lbs

6

Nikki
Slaugh

5:30 AM WOD

5 x 1 @ 65 lbs

6

Patti
Rowley

5:00 PM WOD

5 x 1 @ 65 lbs

7

Maralyn
Nava

5:30 AM WOD

3 x 1 @ 90 lbs

7

Private

8:30 AM WOD (Daycare)

2 x 1 @ 87 lbs