Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 11.21.18

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

Bench Press (3.3.3.3.@ 85%)

Bench Press

Metcon

Metcon (Time)

LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
Ring Rows

Metcon (Time)

SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 Rope Climb between sets

Whiteboard:

Wednesday, November 24, 2021

Male Clients

Grif
Hiatt

WOD 5:30am

3 x 3 @ 260 lbs

Jeremiah
Thorne

WOD 5:30am

1 x 3 @ 225 lbs

Brandon
Walters

WOD 5:30am

4 x 3 @ 205 lbs

Travis
Sibley

WOD 5:30am

4 x 3 @ 205 lbs

KC
Burkholder

WOD 5:30am

4 x 3 @ 175 lbs

Greg
Skidmore

WOD 5:30am

1 x 3 @ 175 lbs

Ryan
Boyer

WOD 5:30am

4 x 3 @ 145 lbs

Greg
Gosper

WOD 5:30am

3 x 4 @ 125 lbs

Justin
Bethea

WOD: 8:45 AM

4 x 3 @ 115 lbs

Female Clients

Stephanie
Nix

WOD: 8:45 AM

4 x 3 @ 115 lbs

Alma
Aguilar

WOD 5:30am

3 x 3 @ 95 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 85 lbs

Alva
Lopez

WOD: 8:45 AM

5 x 10 @ 45 lbs