Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

The Cell Gym 12.19.16

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

Skills

Box Jump

Metcon

3 min rest between A & B

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 min of:
6 Barbell lunges (bar starts from the ground and rests on your back while lunging) 95/65#
15 Pull- Ups

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 min of:
15 KB swings 55/35#
6 box jumps 24/20"

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, December 19, 2016

Male Clients

1

Austin
Sunderland

7:00 PM WOD

6 + 0

2

Ben
Skinner

5:30 AM WOD

3 + 0

2

Danny
Lopez

5:00 PM WOD

3 + 0

2

#Derek
Wilcock

5:30 AM WOD

3 + 0

3

Brad
Bosley

8:30 AM WOD (Daycare)

4 + 10

4

Jon
Crismon

5:30 AM WOD

3 + 6

jumping pull-ups, 95# BB lunges

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

3 + 25

2

Allie
Quent

5:00 PM WOD

3 + 12

2

Ami
Bethea

8:30 AM WOD (Daycare)

3 + 12

2

Brooke
Woods

8:30 AM WOD (Daycare)

3 + 12

3

Rachel
Sunderland

7:00 PM WOD

3 + 9

4

Maralyn
Nava

5:30 AM WOD

2 + 15

5

Private

5:30 AM WOD

2 + 10

6

Sarah
Hill

5:30 AM WOD

4 + 16

jumping PUs

7

Alva
Lopez

8:30 AM WOD (Daycare)

4 + 0

45# barbell lunges, jumping pull ups

8

Patti
Rowley

8:30 AM WOD (Daycare)

3 + 16

65# 1st 2 rounds, jumping pu

9

Melanie
Bloomfield

8:30 AM WOD (Daycare)

3 + 15

55# jump up pu

10

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 + 0

35#, jumping pull ups

10

Tamra
Hill

8:30 AM WOD (Daycare)

3 + 0

65#