Public Whiteboard

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Components

Weighted Pull-ups

DB Row

Metcon

Settings

Workout

the Cell Gym 10.30.19

Warm-up

Warm Up (core rotation with band)

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

Weighted Pull-ups (3.3.3.3 getting heavier)

The Strict Pull-up

SPORT

DB Row

LIFE
record row

Metcon

Metcon (Time)

LIFE
4 Rounds
8 Box jumps 20"/12"
10 Tricep dips on the box
12 DB Thrusters 30/20

Metcon (Time)

SPORT
4 Rounds
8 Box jumps 24/20
10 Ring Dips
12 Thrusters 95/65

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

Whiteboard:

Wednesday, November 03, 2021

Male Clients

Brandon
Walters

WOD 5:30am

1 x 3 @ 45 lbs

KC
Burkholder

WOD 5:30am

2 x 3 @ 25 lbs

Ben
Skinner

WOD 5:30am

1 x 3 @ 15 lbs

Travis
Sibley

WOD 5:30am

1 x 2 @ 25 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

1 x 3 @ 40 lbs

Sara
Villa

WOD: 5:00 PM

4 x 3 @ 0 lbs

Inverted Rows (to the "The" on the orange wood)