Public Whiteboard

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Components

Seated Shoulder Press

Metcon

Settings

Workout

The Cell Gym 4.16.18

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Weightlifting

Seated Shoulder Press

Perform Shoulder Press while seated on box or bench.

Skills

Bar Muscle Up

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
4 Bar MU
8 Hanging Knee Raises
12 DB Pushpress 50/30

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

Whiteboard:

Monday, April 16, 2018

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 160 lbs

2

Trevor
Page

5:00 PM WOD

1 x 3 @ 155 lbs

3

Danny
Lopez

5:00 PM WOD

1 x 3 @ 125 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 3 @ 115 lbs

4

Jeremiah
Thorne

5:00 PM WOD

1 x 3 @ 115 lbs

Female Clients

1

Private

5:30 AM WOD

1 x 3 @ 80 lbs

2

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Brooke
Woods

5:30 AM WOD

1 x 3 @ 65 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 3 @ 65 lbs

3

Nikki
Slaugh

5:30 AM WOD

1 x 3 @ 63 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

5

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 3 @ 47 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

3 x 3 @ 45 lbs