Public Whiteboard

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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 11.21.18

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3.3.3.3.@ 85%)

Bench Press

Metcon

Metcon (Time)

LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
Ring Rows

Metcon (Time)

SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 Rope Climb between sets

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

Whiteboard:

Wednesday, November 24, 2021

Male Clients

1

Grif
Hiatt

WOD 5:30am

3 x 3 @ 260 lbs

2

Jeremiah
Thorne

WOD 5:30am

1 x 3 @ 225 lbs

3

Brandon
Walters

WOD 5:30am

4 x 3 @ 205 lbs

3

Travis
Sibley

WOD 5:30am

4 x 3 @ 205 lbs

4

KC
Burkholder

WOD 5:30am

4 x 3 @ 175 lbs

4

Greg
Skidmore

WOD 5:30am

1 x 3 @ 175 lbs

5

Ryan
Boyer

WOD 5:30am

4 x 3 @ 145 lbs

6

Greg
Gosper

WOD 5:30am

3 x 4 @ 125 lbs

7

Justin
Bethea

WOD: 8:45 AM

4 x 3 @ 115 lbs

Female Clients

1

Stephanie
Nix

WOD: 8:45 AM

4 x 3 @ 115 lbs

2

Alma
Aguilar

WOD 5:30am

3 x 3 @ 95 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 85 lbs

4

Alva
Lopez

WOD: 8:45 AM

5 x 10 @ 45 lbs