Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 8.9.19

Warm-up

Warm-up 9

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

Strength

Shoulder Press (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
1- 6 Back Squat 65/45
2- 12 PVC Pulldown

Metcon (Weight)

SPORT
20 min EMOM
1-6 Pendlay row supinated grip, 125/85
2- 6 Back squat @ 60%

* score back squat

Whiteboard:

Friday, August 09, 2019

Male Clients

Brandon
Walters

5:30 AM WOD

1 x 1 @ 145 lbs

Chris
Mayes

5:30 AM WOD

3 x 1 @ 135 lbs

Greg
Gosper

5:30 AM WOD

5 x 1 @ 95 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

4 x 1 @ 105 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 1 @ 77 lbs

Did an extra set at 80

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 1 @ 72 lbs

4x1@70

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 4 @ 63 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 1 @ 60 lbs

Patti
Rowley

Friday Evening WOD

4 x 1 @ 60 lbs