Public Whiteboard

Components

Shoulder Press

Push Wipe Run - LIFE

Push Wipe Run

Settings

Workout

The Cell Gym 4.24.19

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

Strength

Shoulder Press (8@50%, 8@60%, 7@70%, 6@80% 2x)

Shoulder Press

Metcon

Push Wipe Run - LIFE (Time)

LIFE
4 Rounds
10 Floor DB Press 30/20
15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)
400m Run

Push Wipe Run (Time)

SPORT
4 Rounds
8 Floor Bench 95/65 rx+115/75
10 windshield wipers 95/65 (touch each side for 1 rep)
400m Run

Whiteboard:

Wednesday, April 27, 2022

Male Clients

Butch
Leckey

WOD 6:00 pm

1 x 6 @ 195 lbs

1st heavy press in a month. Struggle

Jason
Marley

WOD 5:30am

2 x 6 @ 185 lbs

Ben
Skinner

WOD 5:30am

2 x 6 @ 155 lbs

Brandon
Walters

WOD 5:30am

1 x 6 @ 135 lbs

2nd round only 4

Greg
Skidmore

WOD 5:30am

1 x 6 @ 125 lbs

Ryan
Boyer

WOD 5:30am

2 x 6 @ 95 lbs

Jeremy
Rowley

WOD 5:30am

1 x 6 @ 90 lbs

Female Clients

Jessica
Walters

WOD: 8:45 AM

1 x 6 @ 85 lbs

Laura
Peterson

WOD: 8:45 AM

1 x 6 @ 80 lbs

Christina
Mayes 🏋🏃💃🤓

WOD: 8:45 AM

2 x 6 @ 65 lbs

Alma
Aguilar

WOD: 5:00 PM

2 x 2 @ 85 lbs