Public Whiteboard

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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 9.24.18

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

5@60%
4@70%
3@80%
2@90%
1@95%
1@95%

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
10 DB Push Press 30/20#
20 DB walking lunges
400m Run

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
10 Barbell Push Press 95/65
12 Overhead walking lunges 95/65
400m Run

(bar taken from the floor)

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

Whiteboard:

Monday, September 24, 2018

Male Clients

1

Butch
Leckey

Open Gym 7:00pm

1 x 1 @ 215 lbs

2

Trevor
Page

8:30 AM WOD (Daycare)

1 x 1 @ 180 lbs

3

Austin
Sunderland

5:00 PM WOD

1 x 1 @ 175 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 1 @ 175 lbs

3

Brad
Bosley

5:00 PM WOD

1 x 1 @ 175 lbs

4

Ammon
Woods

7:00 PM WOD

1 x 1 @ 155 lbs

5

Brandon
Walters

5:30 AM WOD

1 x 1 @ 140 lbs

5

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 140 lbs

6

Chris
Mayes

Open Gym 7:00pm

1 x 1 @ 130 lbs

6

Danny
Lopez

5:00 PM WOD

1 x 1 @ 130 lbs

Female Clients

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 100 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 2 @ 90 lbs

2

Private

5:30 AM WOD

1 x 1 @ 90 lbs

3

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs

3

Christine
Pillado

Open Gym 7:00pm

1 x 1 @ 85 lbs

3

Jodee
Brinkerhoff

5:00 PM WOD

1 x 1 @ 85 lbs

42-5, 50-4, 56-3, 63-2, 70-1, 75-1

4

Annette
Page

8:30 AM WOD (Daycare)

1 x 1 @ 72 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 2 @ 70 lbs

5

Amy
Skinner

5:30 AM WOD

1 x 1 @ 70 lbs

5

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 1 @ 70 lbs

6

Private

5:30 AM WOD

1 x 1 @ 69.5 lbs

7

Renee
Contreras

Open Gym 7:00pm

1 x 1 @ 65 lbs

8

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 4 @ 50 lbs

9

Brooke
Woods

5:30 AM WOD

2 x 5 @ 45 lbs

get some