Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 11.20.18

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch

Strength

Deadlift (3.3.3.3 @85-90%)

Deadlift

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jump rope

Rest 3 min, then:

Metcon (AMRAP - Rounds and Reps)

LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jumps

Metcon (AMRAP - Rounds and Reps)

SPORT
6 MIN AMRAP
5 Burpee jump to target 6" above hands
5 Ring Dips
30 Double Unders

Rest 3 min, then:

Metcon (AMRAP - Rounds and Reps)

SPORT
6 MIN AMRAP
5 Burpee jump to 6" above hands
5 Ring Dips
30 Double Unders

Whiteboard:

Tuesday, November 23, 2021

Male Clients

Butch
Leckey

WOD 6:00 pm

1 x 3 @ 455 lbs

135 225 315 405 455 top set

Ben
Skinner

WOD 5:30am

4 x 3 @ 315 lbs

Grif
Hiatt

WOD 5:30am

4 x 3 @ 315 lbs

KC
Burkholder

WOD 5:30am

4 x 3 @ 225 lbs

Travis
Sibley

WOD 5:30am

3 x 5 @ 185 lbs

Justin
Bethea

WOD: 8:45 AM

1 x 3 @ 185 lbs

straight leg from the hip to below knee

Brett
McAvoy

WOD 5:30am

1 x 3 @ 95 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 195 lbs

Amy
Skinner

WOD 5:30am

2 x 3 @ 165 lbs

Allie
Quent

WOD: 8:45 AM

1 x 3 @ 115 lbs