Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

The Cell Gym 11.27.18

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

Front Squat (10 min EMOM 3@80-85%)

Front Squat

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 BB Power Clean 85/55
8 Box Jump 24/20

Metcon (Time)

SPORT
3 Rounds
500m Row
8 BB Power Clean 135/95
50 Double Unders

Whiteboard:

Tuesday, November 30, 2021

Male Clients

Grif
Hiatt

WOD 5:30am

10 x 3 @ 205 lbs

Ben
Skinner

WOD 5:30am

10 x 3 @ 185 lbs

Brad
Bosley

WOD 5:30am

10 x 3 @ 135 lbs

Brett
McAvoy

WOD 5:30am

10 x 3 @ 135 lbs

Justin
Bethea

WOD: 8:45 AM

10 x 3 @ 85 lbs

Brandon
Walters

WOD 5:30am

9 x 3 @ 205 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

10 x 3 @ 125 lbs

Alma
Aguilar

WOD 6:00 pm

10 x 3 @ 105 lbs

Alva
Lopez

WOD: 8:45 AM

10 x 3 @ 75 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 95 lbs

6x3@75#