Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 12.18.19

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

Bench Press (3@75%, 2@85%, 1@95% 3x)

Bench Press

Metcon

Metcon (Time)

LIFE
12.9.6.3.6.9.12
KB Deadlift 70/55
Toenail Pullups
Then:
1000m Row Cash Out

Metcon (Time)

SPORT
12.9.6.3.6.9.12
Deadlift 185/125
Pullups
Then:
1000m row cash out

Whiteboard:

Wednesday, December 18, 2019

Male Clients

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 275 lbs

Ben
Skinner

5:30 AM WOD

3 x 1 @ 245 lbs

Brad
Bosley

5:30 AM WOD

1 x 1 @ 245 lbs

Brandon
Walters

5:30 AM WOD

1 x 2 @ 210 lbs

Failed 230

Chris
Mayes

5:30 AM WOD

1 x 1 @ 210 lbs

JD
(Roland) D ...

6:30 PM WOD

1 x 1 @ 205 lbs

Greg
Gosper

5:30 AM WOD

1 x 1 @ 160 lbs

Female Clients

Private

8:30 AM WOD (Daycare)

3 x 1 @ 135 lbs

Cari
Blackwell

5:30 PM WOD

1 x 1 @ 115 lbs

Amy
Skinner

5:30 AM WOD

3 x 1 @ 95 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 1 @ 95 lbs

Melanie
Bloomfield

5:30 AM WOD

3 x 1 @ 95 lbs

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs