Public Whiteboard

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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 10.2.19

Warm-up

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

Bench Press (4@80%x3 sets)

Bench Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
Even-15 wallballs 20/12
Odd-8 DB Push Press 30/20

Metcon (AMRAP - Rounds)

SPORT
20 Min EMOM
Even- 15 Wallballs 20/14
Odd-5 HSPU

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 02, 2019

Male Clients

1

Jeremiah
Thorne

5:30 AM WOD

2 x 4 @ 215 lbs

2

Brad
Bosley

5:30 AM WOD

3 x 4 @ 185 lbs

2

Brandon
Walters

5:30 AM WOD

3 x 4 @ 185 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 4 @ 185 lbs

3

Chris
Mayes

5:30 AM WOD

1 x 4 @ 175 lbs

4

Tim
Trendler

7:00 PM Open Gym/ WOD

3 x 4 @ 160 lbs

5

Michael
Lujan

8:30 AM WOD (Daycare)

1 x 4 @ 155 lbs

6

Greg
Gosper

5:30 AM WOD

2 x 4 @ 125 lbs

6

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 4 @ 125 lbs

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 4 @ 90 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 4 @ 80 lbs

2

Amy
Skinner

5:30 AM WOD

3 x 4 @ 80 lbs

2

Melanie
Bloomfield

5:30 AM WOD

3 x 4 @ 80 lbs

3

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 4 @ 70 lbs

4

Jeni
Jones

8:30 AM WOD (Daycare)

3 x 4 @ 62 lbs

5

Theresa
Quinn

8:30 AM WOD (Daycare)

2 x 4 @ 45 lbs