Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.1.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Strength

Shoulder Press (4@80% 3x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
Every 2 min on the 2 min for 20 min
8 DB Power Clean 30/20
10 KB deadlift 50/35
16 mountain climbers

Metcon (AMRAP - Rounds)

SPORT
Every 2 min on the 2 min for 20 min
6 Power cleans 115/85 RX+ 135/95
10 deadlifts same weight
20 mountain climbers

Whiteboard:

Friday, November 01, 2019

Male Clients

Butch
Leckey

WOD: 9:30 AM

1 x 4 @ 175 lbs

One set. Back got tight. Safe

Ben
Skinner

5:30 AM WOD

3 x 4 @ 155 lbs

Brandon
Walters

5:30 AM WOD

3 x 4 @ 125 lbs

JD
(Roland) D ...

5:30 AM WOD

1 x 4 @ 115 lbs

Greg
Gosper

5:30 AM WOD

3 x 4 @ 105 lbs

4 sets @ 85 lbs

Female Clients

Private

8:30 AM WOD (Daycare)

3 x 4 @ 77 lbs

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

3 x 4 @ 55 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 4 @ 54 lbs

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 4 @ 45 lbs

Amy
Skinner

5:30 AM WOD

3 x 3 @ 60 lbs