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Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 11.28.18

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Deadlift (5.3.2.2.2.2)

Deadlift

getting heavier

Metcon

Metcon (Time)

LIFE and SPORT
2.4.6.8.10.12
hand release pushups
wallballs 20/12
pull-ups
Sumo deadlift high pull 65/45

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Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 2 @ 455 lbs

No belt broke.

2

Austin
Sunderland

5:00 PM WOD

1 x 2 @ 415 lbs

3

Trevor
Page

5:00 PM WOD

1 x 2 @ 380 lbs

4

Tim
Trendler

7:00 PM Open Gym/ WOD

1 x 2 @ 345 lbs

5

Ben
Skinner

5:30 AM WOD

1 x 2 @ 335 lbs

6

Brandon
Walters

5:30 AM WOD

2 x 2 @ 295 lbs

7

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 2 @ 225 lbs

8

Michael
Lujan

8:30 AM WOD (Daycare)

2 x 2 @ 155 lbs

Female Clients

1

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 2 @ 205 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 2 @ 165 lbs

3

Private

5:30 AM WOD

1 x 2 @ 160 lbs

3

Amy
Skinner

5:30 AM WOD

1 x 2 @ 160 lbs

4

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 2 @ 145 lbs

Went up from #135

5

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 2 @ 85 lbs

Sore back

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs