Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 10.2.18

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 Press (3@70%, 2@80%, 1@90%>4)

Bench Press

Metcon

Metcon (Time)

LIFE
4 rounds
10+10 Single leg squat to box
10 pushups
50 Single jumps with jump rope

Metcon (Time)

SPORT
4 rounds
10+10 alternating pistol squats
15 pushups
30 double unders

Whiteboard:

Tuesday, October 02, 2018

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 1 @ 245 lbs

Chris
Mayes

5:30 AM WOD

1 x 1 @ 195 lbs

Noah
Nelson

5:00 PM WOD

1 x 1 @ 120 lbs

Female Clients

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 125 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 120 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 1 @ 105 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 1 @ 95 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 1 @ 77 lbs

4 @ 70lbs (just over 90%) then went for new 1 rm

Ali
Page

5:00 PM WOD

1 x 1 @ 65 lbs

Amy
Page

5:00 PM WOD

1 x 1 @ 55 lbs

Jaycee
Lavender

5:00 PM WOD

1 x 1 @ 55 lbs