Public Whiteboard

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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 8.20.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (5@60%, 4@70%, 3@80% 5x ( 1 min rest))

Back Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope

Metcon (Time)

SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders

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

Whiteboard:

Tuesday, August 23, 2022

Male Clients

1

Grif
Hiatt

WOD 5:30am

5 x 3 @ 280 lbs

2

Brandon
Walters

WOD 5:30am

5 x 3 @ 245 lbs

3

Greg
Gosper

WOD 5:30am

5 x 3 @ 215 lbs

4

andrew
post

WOD 5:30am

1 x 3 @ 185 lbs

5

Jonathan
Vargas

WOD: 5:00 PM

5 x 3 @ 155 lbs

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

5 x 4 @ 165 lbs

2

Lindie
Rowley

WOD 5:30am

3 x 5 @ 115 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 5 @ 110 lbs

4

Brooke
Woods

WOD 5:30am

5 x 3 @ 105 lbs