Public Whiteboard

Components

Bench

Fight Gone Bad

Settings

Workout

The Cell Gym 7.19.19

Warm-up

Arms and legs warm up

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Bench

12@50%
10@60%
6@70%
4@80%
2@90%

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Whiteboard:

Friday, July 19, 2019

Male Clients

Brandon
Edwards

Friday Evening WOD

1 x 2 @ 215 lbs

Ben
Skinner

5:30 AM WOD

1 x 2 @ 210 lbs

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 210 lbs

Greg
Gosper

5:30 AM WOD

1 x 2 @ 110 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

1 x 2 @ 140 lbs

Private

8:30 AM WOD (Daycare)

1 x 2 @ 126 lbs

Nikki
Slaugh

5:30 AM WOD

1 x 2 @ 100 lbs

I entered it in wrong earlier!🙈👵🏻 😬

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 2 @ 95 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 2 @ 90 lbs

Alva
Lopez

Friday Evening WOD

1 x 4 @ 80 lbs

Patti
Rowley

Friday Evening WOD

1 x 3 @ 80 lbs

Amy
Skinner

5:30 AM WOD

1 x 1 @ 90 lbs

Melanie
Bloomfield

5:30 AM WOD

1 x 1 @ 90 lbs