Public Whiteboard

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Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 10.7.19

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

Shoulder Press (4x8 reps)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

30min AMRAP
80m Farmer Carry 55/35
10 Burpees
400m Run
25 KB Swings 55/35

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

Whiteboard:

Monday, October 07, 2019

Male Clients

1

Butch
Leckey

6:30 PM WOD

4 x 8 @ 147 lbs

70% 4x8

2

Ben
Skinner

5:30 AM WOD

1 x 8 @ 137 lbs

3

Jeremiah
Thorne

6:30 PM WOD

4 x 8 @ 115 lbs

4

JD
(Roland) D ...

8:30 AM WOD (Daycare)

1 x 8 @ 105 lbs

5

Chris
Mayes

5:30 PM WOD

1 x 8 @ 95 lbs

1x5 @115

5

Matthew
Medonich

5:30 AM WOD

1 x 8 @ 95 lbs

6

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 8 @ 85 lbs

7

Tim
Schomaker

5:30 AM WOD

3 x 8 @ 75 lbs

7

Noah
Nelson

8:30 AM WOD (Daycare)

1 x 8 @ 75 lbs

8

Michael
Lujan

8:30 AM WOD (Daycare)

3 x 8 @ 70 lbs

9

Greg
Gosper

5:30 AM WOD

2 x 8 @ 60 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

4 x 8 @ 85 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 8 @ 65 lbs

3

Annette
Page

5:30 PM WOD

3 x 8 @ 55 lbs

3

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

3 x 8 @ 55 lbs

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 8 @ 50 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 8 @ 48 lbs

70%

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 8 @ 45 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 8 @ 35 lbs

8

Theresa
Quinn

8:30 AM WOD (Daycare)

3 x 8 @ 30 lbs