Public Whiteboard

Components

Snatch

Back Squat

2 Min Max KB Swing

Settings

Workout

The Cell Gym 11.30.18

Warm-up

Snatch warmup

Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch

Strength

Snatch (10 min EMOM 2 rep getting heavier starting at 60%)

Snatch

Strength

Back Squat (5.4.3.2.2.2.1.1)

Back Squat

Challenge

2 Min Max KB Swing (AMRAP - Reps)

55/35

Whiteboard:

Friday, November 30, 2018

Male Clients

Brandon
Walters

5:30 AM WOD

5 x 2 @ 125 lbs

Ben
Skinner

5:30 AM WOD

1 x 2 @ 105 lbs

Jeremiah
Thorne

Friday Evening WOD

1 x 2 @ 100 lbs

Michael
Lujan

5:30 AM WOD

1 x 2 @ 35 lbs

Female Clients

Sefra
Wilson

Friday Evening WOD

1 x 2 @ 130 lbs

Stephanie
Nix

Friday Evening WOD

2 x 2 @ 108 lbs

Nikki
Slaugh

5:30 AM WOD

2 x 2 @ 88 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 2 @ 60 lbs

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 55 lbs

Maralyn
Nava

5:30 AM WOD

10 x 2 @ 45 lbs

Amy
Skinner

5:30 AM WOD

1 x 2 @ 43 lbs

Private

5:30 AM WOD

10 x 2 @ 40 lbs