Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 5.2.19

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

Strength

Deadlift (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Deadlift

Metcon

Metcon (3 Rounds for reps)

Coach Danny, Birthday WOD!
3 Rounds
1 min-max Thruster 75/55
2 min- max lunges
3 min - max box jump overs 20"
4 min - max KB Swings 55/35
5 min - max DB push press 30/20
6 min - Rest

Each round measure cumulative reps.

Whiteboard:

Thursday, May 02, 2019

Male Clients

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 1 @ 475 lbs

455 455 475 475

Chris
Mayes

5:30 AM WOD

1 x 1 @ 225 lbs

Greg
Gosper

5:30 AM WOD

6 x 5 @ 85 lbs

Female Clients

Private

7:00 PM Open Gym/ WOD

4 x 1 @ 265 lbs

Courtney
Davis

8:30 AM WOD (Daycare)

2 x 1 @ 215 lbs

Alli
Trendler

5:00 PM WOD

4 x 1 @ 205 lbs

Nikki
Slaugh

Open Gym 9:30am

2 x 1 @ 163 lbs

clean deadlift (115)% of 1RM clean

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 155 lbs

Jaycee
Lavender

5:00 PM WOD

1 x 1 @ 145 lbs