Public Whiteboard

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Components

Push Press

Metcon

Metcon

Settings

Workout

The Cell Gym 9.30.19

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

Strength

Push Press (4@80% x 4)

Push Press

Metcon

Metcon (Time)

LIFE
4 Rounds for Time:
12 Tricep dips on box
20 KB Swings 55/25
10 Hanging knee raises
250m Row

Metcon (Time)

SPORT
4 Rounds for Time:
8 Ring Dips
20 KB Swings 70/55
8 T2B
250m Row

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

Whiteboard:

Monday, September 30, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 4 @ 175 lbs

2

Brandon
Walters

5:30 AM WOD

4 x 4 @ 155 lbs

3

Nick
Herbert

8:30 AM WOD (Daycare)

1 x 4 @ 145 lbs

4

JD
(Roland) D ...

8:30 AM WOD (Daycare)

1 x 4 @ 135 lbs

5

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 4 @ 115 lbs

6

Greg
Gosper

5:30 AM WOD

2 x 4 @ 95 lbs

7

Chris
Mayes

5:30 AM WOD

1 x 2 @ 165 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

4 x 4 @ 125 lbs

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 4 @ 80 lbs

3

Amy
Skinner

5:30 AM WOD

4 x 4 @ 70 lbs

3

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 4 @ 70 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 4 @ 70 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 4 @ 60 lbs

5

Larissa
Reed

8:30 AM WOD (Daycare)

8 x 4 @ 15 lbs

6

Theresa
Quinn

5:30 AM WOD

1 x 4 @ 10 lbs

7

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs

Why so hard to do things over head?