Public Whiteboard

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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 10.1.18

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

Back Squat (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

LIFE
Every 3 min for 21 min
250m row
24 long levers

Metcon (AMRAP - Rounds)

SPORT
Every 3 min for 21 min
400m Run
12 Toes to bar

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

Whiteboard:

Monday, April 29, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

3 x 1 @ 415 lbs

2

Brad
Bosley

8:30 AM WOD (Daycare)

1 x 1 @ 335 lbs

3

Ben
Skinner

5:30 AM WOD

3 x 1 @ 290 lbs

4

Brandon
Walters

5:30 AM WOD

4 x 1 @ 255 lbs

5

Chris
Mayes

5:30 AM WOD

1 x 1 @ 165 lbs

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

2 x 1 @ 175 lbs

2

Nikki
Slaugh

5:30 AM WOD

4 x 1 @ 173 lbs

86%- at home no access to spotter so no 90% today.

3

Private

8:30 AM WOD (Daycare)

4 x 1 @ 165 lbs

4

Private

5:30 AM WOD

1 x 1 @ 140 lbs

5

Lindie
Rowley

8:30 AM WOD (Daycare)

2 x 1 @ 135 lbs

6

Amy
Skinner

5:30 AM WOD

3 x 1 @ 125 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

2 x 1 @ 125 lbs

6

Jodee
Brinkerhoff

7:00 PM Open Gym/ WOD

1 x 1 @ 125 lbs

Didn't feel like going real heavy

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 1 @ 120 lbs

8

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 1 @ 115 lbs

9

Aleesa
Wiltbank

5:30 AM WOD

1 x 1 @ 85 lbs

9

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs