Public Whiteboard

Components

Deadlift

Fight Gone Bad

Settings

Workout

The Cell Gym 1.23.19

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

Deadlift (2@90% 2x)

Deadlift

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Whiteboard:

Wednesday, January 23, 2019

Male Clients

Jeremiah
Thorne

5:30 AM WOD

2 x 2 @ 365 lbs

Brad
Bosley

5:30 AM WOD

2 x 2 @ 336 lbs

Ben
Skinner

5:30 AM WOD

2 x 2 @ 335 lbs

Brandon
Walters

5:30 AM WOD

2 x 2 @ 315 lbs

Noah
Pagano

5:00 PM WOD

2 x 2 @ 275 lbs

Female Clients

Maralyn
Nava

5:30 AM WOD

2 x 2 @ 255 lbs

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

2 x 2 @ 205 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

2 x 2 @ 165 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

2 x 2 @ 165 lbs

Amy
Skinner

5:30 AM WOD

2 x 2 @ 160 lbs

Private

8:30 AM WOD (Daycare)

2 x 2 @ 150 lbs