Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 04.05.17

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Skills

Power Cleans

Metcon

3 Minute Rest between A and B

A: Metcon (AMRAP - Rounds and Reps)

A: 6 Min AMRAP
15 Air Squats
5 Dips

B: Metcon (AMRAP - Rounds and Reps)

6 Min AMRAP
5 Power Cleans 95/65#
5 Thursters 95/65#

Whiteboard:

Wednesday, April 05, 2017

Male Clients

Danny
Kimball

8:30 AM WOD (Daycare)

11 + 10

Danny
Lopez

8:30 AM WOD (Daycare)

9 + 0

Jon
Crismon

8:30 AM WOD (Daycare)

6 + 18

Tyler
Swapp

5:30 AM WOD

5 + 19

Ben
Skinner

5:30 AM WOD

6 + 11

Female Clients

Private

8:30 AM WOD (Daycare)

5 + 18

Nikki
Slaugh🕊🌊🍩

5:30 AM WOD

3 + 17

Slooooow dips

Patti
Rowley

8:30 AM WOD (Daycare)

11 + 12

Banded ring dips

Kim
Riggs

8:30 AM WOD (Daycare)

10 + 0

5 PU

Alva
Lopez

8:30 AM WOD (Daycare)

7 + 17

banded dips

Monica
Spencer

5:00 PM WOD

6 + 20

Amy
Skinner

5:30 AM WOD

6 + 15

Banded dips