Public Whiteboard

Components

Backsquats

Metcon

Settings

Workout

The Cell Gym 7.30.19

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Backsquats (5@75%, 3@85%, 1+@95% )

Use a spot on the 95% and go till you can go no mo!

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8+8 Single leg step down
15 kb swings 55/35
10 situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8+8 Pistols squats
15 KB swings 70/55
10 situps

Whiteboard:

Tuesday, August 03, 2021

Male Clients

Jonathan
Vargas

WOD: 8:45 AM

1 x 9 @ 215 lbs

Tim
Schomaker

WOD 5:30am

2 x 10 @ 135 lbs

tired today. Also did 5@185.

Garrett
Geiger

WOD: 5:00 PM

1 x 4 @ 275 lbs

Austin
Sunderland

WOD: 5:00 PM

1 x 3 @ 315 lbs

Greg
Gosper

WOD 5:30am

1 x 5 @ 185 lbs

Russell
Linman

WOD 6:00 pm

1 x 3 @ 275 lbs

Grif
Hiatt

WOD 5:30am

1 x 2 @ 315 lbs

Brandon
Walters

WOD 5:30am

1 x 2 @ 285 lbs

Drew
Sutton

WOD 6:00 pm

1 x 2 @ 280 lbs

Brett
McAvoy

WOD 5:30am

1 x 2 @ 165 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

1 x 6 @ 175 lbs

Kim
Riggs

WOD: 8:45 AM

1 x 5 @ 175 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 2 @ 155 lbs

Amy
Skinner

WOD 5:30am

2 x 1 @ 125 lbs