Public Whiteboard

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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

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

Whiteboard:

Wednesday, April 28, 2021

Male Clients

1

Butch
Leckey

WOD 6:00 pm

5 x 6 @ 175 lbs

hmm to light now

2

Austin
Sunderland

WOD 6:00 pm

1 x 6 @ 150 lbs

3

Ben
Skinner

WOD 5:30am

2 x 6 @ 140 lbs

3

Jeremiah
Thorne

WOD 5:30am

1 x 6 @ 140 lbs

4

Grif
Hiatt

WOD 5:30am

3 x 6 @ 130 lbs

4

Daniel
Brinkerhoff

WOD: 6:45 AM

2 x 6 @ 130 lbs

5

Travis
Sibley

WOD 5:30am

2 x 6 @ 125 lbs

5

Brandon
Walters

WOD 5:30am

1 x 6 @ 125 lbs

6

Greg
Skidmore

WOD 5:30am

2 x 6 @ 115 lbs

7

Rich
Holien

WOD: 5:00 PM

1 x 6 @ 100 lbs

8

Greg
Gosper

WOD 5:30am

2 x 6 @ 95 lbs

8

Cove
Tarwater

WOD: 5:00 PM

1 x 6 @ 95 lbs

8

Trevor
McLaws

WOD 5:30am

1 x 6 @ 95 lbs

9

Gage
Skidmore

WOD 5:30am

5 x 115 @ 0 lbs

Female Clients

1

Laura
Peterson

WOD: 8:45 AM

1 x 6 @ 85 lbs

2

Alma
Aguilar

WOD: 5:00 PM

3 x 6 @ 75 lbs

3

Cara
Eells

WOD 6:00 pm

2 x 6 @ 45 lbs

3

Kami
Giles

WOD: 6:45 AM

1 x 6 @ 45 lbs

4

Nikki
Badje

WOD: 5:00 PM

1 x 6 @ 40 lbs

5

Heather
Carr

WOD: 6:45 AM

1 x 5 @ 57 lbs

5

Heather
Carr

WOD 5:30am

1 x 4 @ 57 lbs