Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.05.15

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

Wendler

Wendler Week #3
Taking 90% of your 1RM for your baseline
75% X 5
85% x 3
95% X 1+

Shoulder Press (75% X 5)

Shoulder Press

Shoulder Press (85% X 3)

Shoulder Press

Shoulder Press (95% X 1+)

Shoulder Press

* Don't forget to change the reps if you do more than 1

Metcon

Metcon (Time)

3 Rounds for time:
5 Burpee Box Jumps 24/20"
10 Chest to Bar Pull Ups (scale with pull-ups)

Rest 3 minutes and then

Metcon (Time)

21-15-9
Air Squats
Push-Ups

Cool Down

200M Walk Backwards

Whiteboard:

Thursday, November 05, 2015

Male Clients

Ammon
Woods

5:00 PM WOD

1 x 5 @ 155 lbs

Hunter
Smith

5:00 PM WOD

1 x 5 @ 145 lbs

Ryan
Phillips

7:00 PM WOD

1 x 5 @ 135 lbs

Trevor
Page

7:00 PM WOD

1 x 5 @ 125 lbs

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

Devin
Day

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

Aaron
Kleiner

9:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

Austin
Sunderland

Open Gym (Pilot)

1 x 5 @ 105 lbs

Garrett
Blackwell

9:30 AM WOD (Daycare)

1 x 5 @ 100 lbs

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 95 lbs

David
Sloan

5:30 AM WOD

1 x 5 @ 95 lbs

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

Matthew
Park

8:30 AM WOD (Daycare)

1 x 5 @ 70 lbs

Ryan
Arnett

5:30 AM WOD

1 x 5 @ 65 lbs

Female Clients

Amanda
Sparks

7:00 PM WOD

1 x 5 @ 50 lbs

Becky
Lavender

5:30 AM WOD

1 x 5 @ 50 lbs

sara
brova

7:00 PM WOD

1 x 5 @ 50 lbs

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Nikki
Slaugh

9:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 35 lbs

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 25 lbs