Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.12.15

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Wendler

Week #4 Deload
40% X 5
50% X 5
60% X 5

Shoulder Press (40% X 5)

Shoulder Press

Shoulder Press (50% X 5)

Shoulder Press

Shoulder Press (60% X 5)

Shoulder Press

Metcon

**Coaches please spend some time going over hang cleans.

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
5 Hang Power Cleans (115#/ 75#)
3 HSPU

After Met-con A
5 Minute Rest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
5 Push Press (115/75#)
10 Lunges (115/75#)

You can font or back rack the bar for your lunges. Your choice. Put in the notes what you did.

Whiteboard:

Thursday, November 12, 2015

Male Clients

Hunter
Smith

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

Trevor
Page

5:00 PM WOD

1 x 5 @ 75 lbs

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Austin
Sunderland

Open Gym (Pilot)

1 x 5 @ 65 lbs

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 65 lbs

Eric
Dixon

5:30 AM WOD

1 x 5 @ 65 lbs

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Devin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

David
Sloan

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Female Clients

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 45 lbs

Becky
Lavender

5:30 AM WOD

1 x 5 @ 45 lbs

Brittney
Blount

5:30 AM WOD

1 x 5 @ 45 lbs

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 45 lbs

sara
brova

7:00 PM WOD

1 x 5 @ 45 lbs

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 25 lbs

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 25 lbs

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 15 lbs