Public Whiteboard

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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 10.2.19

Warm-up

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (4@80%x3 sets)

Bench Press

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
Even- 10 ring rows
Odd- 10 seated DB Press

Metcon (AMRAP - Rounds)

SPORT
20 Min EMOM
Even- 5 Chest to Bar pull-ups
Odd- 5 strict HSPU OR 8 kipping HSPU

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

Whiteboard:

Wednesday, September 29, 2021

Male Clients

1

Grif
Hiatt

WOD: 5:00 PM

4 x 4 @ 245 lbs

2

Jeremiah
Thorne

WOD 5:30am

3 x 4 @ 225 lbs

2

Drew
Sutton

WOD: 5:00 PM

1 x 4 @ 225 lbs

3

Lee
Nix

WOD 6:00 pm

1 x 4 @ 210 lbs

4

Brandon
Walters

WOD 5:30am

3 x 4 @ 195 lbs

5

Daniel
Brinkerhoff

WOD 6:00 pm

3 x 4 @ 190 lbs

6

Ben
Skinner

WOD 5:30am

3 x 4 @ 185 lbs

7

Greg
Skidmore

WOD 5:30am

3 x 4 @ 165 lbs

8

Greg
Gosper

WOD 5:30am

4 x 4 @ 145 lbs

9

Jaden
Feddock

WOD: 8:45 AM

4 x 4 @ 115 lbs

Female Clients

1

Stephanie
Nix

WOD 6:00 pm

3 x 4 @ 120 lbs

2

Alma
Aguilar

WOD: 5:00 PM

3 x 4 @ 105 lbs

3

Amy
Skinner

WOD 5:30am

3 x 4 @ 80 lbs

3

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 4 @ 80 lbs

4

Jodee
Brinkerhoff

WOD: 8:45 AM

3 x 4 @ 75 lbs

5

Alva
Lopez

WOD: 8:45 AM

3 x 4 @ 65 lbs

5

Patti
Rowley

WOD: 8:45 AM

3 x 4 @ 65 lbs

6

Kami
Jones

WOD: 5:00 PM

1 x 4 @ 60 lbs