Public Whiteboard

Components

3 sets of 20 dumbell ...

Metcon

Settings

Workout

The Cell Gym 4.19.18

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Weightlifting

3 sets of 20 dumbell walking lunges (getting heavier)

Metcon

Metcon (AMRAP - Reps)

5 Min Amrap
20 Double Unders
8 Pullups
Rest 60 Sec

5 Min Amrap
5 DB Manmakers
10 Box Jumps
Rest 60 Sec

5 Min Amrap
5 Pushups
10 airsqauts
(Score is Total reps from all AMRAPs)

Whiteboard:

Thursday, April 19, 2018

Male Clients

Colton
Johnson

7:00 PM WOD

3 x 20 @ 140 lbs

Butch
Leckey

7:00 PM WOD

1 x 20 @ 140 lbs

3x20 140

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 20 @ 100 lbs

50# dbs

Female Clients

Rachel
Sunderland

5:00 PM WOD

1 x 20 @ 30 lbs

Carrie
Rule

7:00 PM WOD

3 x 20 @ 20 lbs

Private

8:30 AM WOD (Daycare)

1 x 20 @ 20 lbs

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 20 @ 20 lbs

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 20 @ 20 lbs

20# > 25# > 30# dbs

Patti
Rowley

5:00 PM WOD

2 x 20 @ 12 lbs

I was a baby!