Public Whiteboard

Components

Z Press

Cindy

Settings

Workout

The Cell Gym 08.18.17

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

Z Press (warm up and complete 3 moderate to heavy sets 10)

Seated on the ground strict shoulder press from in front

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Whiteboard:

Friday, August 18, 2017

Male Clients

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 10 @ 95 lbs

Ben
Skinner

5:30 AM WOD

3 x 10 @ 95 lbs

Joe
Ennis

Friday Evening WOD

3 x 10 @ 95 lbs

Lee
Nix

5:30 AM WOD

3 x 10 @ 85 lbs

Female Clients

Aleesa
Wiltbank

5:30 AM WOD

3 x 10 @ 45 lbs

Alva
Lopez

Friday Evening WOD

3 x 10 @ 45 lbs

Beckie
Douglas

8:30 AM WOD (Daycare)

3 x 10 @ 45 lbs

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

3 x 10 @ 45 lbs

Amy
Skinner

8:30 AM WOD (Daycare)

3 x 10 @ 40 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 10 @ 35 lbs