Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.5.19

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

Shoulder Press (3@90% 4x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
200m Run
10 DB Power Clean 30/20
8 Burpees
15 KB Deadlift 70/55

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
200m Run
8 Power Clean 95/65
8 Burpees
12 Deadlifts 95/65

Whiteboard:

Tuesday, October 26, 2021

Male Clients

Butch
Leckey

WOD 6:00 pm

1 x 3 @ 220 lbs

2x2 after. Weak like baby

Grif
Hiatt

WOD 5:30am

4 x 3 @ 145 lbs

Drew
Sutton

WOD: 5:00 PM

1 x 3 @ 145 lbs

Brandon
Walters

WOD 5:30am

4 x 3 @ 140 lbs

Travis
Sibley

WOD 5:30am

3 x 3 @ 135 lbs

KC
Burkholder

WOD 5:30am

4 x 3 @ 105 lbs

Female Clients

Krystal
Acosta

WOD: 8:45 AM

4 x 3 @ 95 lbs

Courtney
Davis

WOD: 8:45 AM

3 x 3 @ 90 lbs

Laura
Peterson

WOD: 8:45 AM

1 x 3 @ 90 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 3 @ 70 lbs

Jackie
Routhier

WOD: 5:00 PM

4 x 3 @ 65 lbs

Kami
Jones

WOD: 8:45 AM

1 x 3 @ 60 lbs

Jenna
Davis

WOD: 8:45 AM

4 x 3 @ 55 lbs