Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 12.12.19

Warm-up

Warm Up (core rotation with band)

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

Deadlift (6@60% 3x)

Deadlift

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
20 min AMRAP
100m keg carry
10 Burpees
500m Row
10 wallball 20/12

Metcon (AMRAP - Rounds and Reps)

SPORT
20 min AMRAP
80m Farmer Carry 70/55
10 Burpees
400m Run
25 KB Swings 70/55

Whiteboard:

Thursday, December 12, 2019

Male Clients

JD
(Roland) D ...

5:30 AM WOD

3 x 6 @ 205 lbs

Nick
Herbert

8:30 AM WOD (Daycare)

3 x 6 @ 205 lbs

Greg
Gosper

5:30 AM WOD

3 x 6 @ 195 lbs

Chris
Davis

WOD: 5:00 PM

3 x 6 @ 180 lbs

Lee
Nix

WOD: 5:00 PM

3 x 6 @ 180 lbs

Tim
Schomaker

5:30 AM WOD

1 x 6 @ 175 lbs

Also, 2 sets at 155 of 6 reps

Female Clients

Private

8:30 AM WOD (Daycare)

3 x 6 @ 165 lbs

Julie
Herbert

8:30 AM WOD (Daycare)

3 x 6 @ 145 lbs

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 6 @ 135 lbs

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 6 @ 85 lbs

Theresa
Quinn

8:30 AM WOD (Daycare)

3 x 6 @ 70 lbs