Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 9.4.18

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Shoulder Press (3.2.2.2.1.1)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
On a 20 min running clock, every 4:00 min complete:
400m run
12 single leg squats to a low box
10 pushups

Metcon (AMRAP - Rounds)

SPORT
On a 20 min running clock, every 4:00 min complete:
400m run
12 alt pistol squats
10 pushups

Whiteboard:

Tuesday, September 04, 2018

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 1 @ 175 lbs

Chris
Mayes

5:30 AM WOD

1 x 1 @ 125 lbs

Female Clients

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 1 @ 70 lbs

35#, 55#, 65#, 67#, 70#

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 1 @ 70 lbs

Nikki
Slaugh

5:30 AM WOD

1 x 1 @ 65.5 lbs

went up kinda easy....i'll take it as progress!!! #kryptonite

Ali
Page

5:00 PM WOD

1 x 1 @ 45 lbs

Carrie
Rule

7:00 PM WOD

1 x 1 @ 0 lbs