Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 8.20.19

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Strength

Back Squat (5@65%, 5@75%, 5+@85%)

Back Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope

Metcon (Time)

SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders

Whiteboard:

Tuesday, August 24, 2021

Male Clients

Drew
Sutton

WOD: 5:00 PM

1 x 10 @ 230 lbs

Grif
Hiatt

WOD 5:30am

1 x 8 @ 280 lbs

Brandon
Walters

WOD 5:30am

1 x 5 @ 265 lbs

Tim
Schomaker

WOD 5:30am

1 x 5 @ 215 lbs

Stopped at 5X75%. Being lazy/cautious...

Greg
Gosper

WOD 5:30am

1 x 5 @ 205 lbs

3 x 5 @ 185

Female Clients

Kim
Riggs

WOD: 8:45 AM

1 x 11 @ 155 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 5 @ 145 lbs

Amy
Skinner

WOD 5:30am

1 x 5 @ 105 lbs

Kami
Jones

WOD: 5:00 PM

1 x 2 @ 105 lbs

Alva
Lopez

WOD: 8:45 AM

1 x 1 @ 125 lbs