Public Whiteboard

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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 4.30.19

Warm-up

Arms and legs warm up

25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups

Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch

Strength

Bench Press (3@70%, 2@80%, 1@90%>4)

Bench Press

Metcon

Metcon (Time)

LIFE
4 rounds
10+10 Single leg squat to box
10 pushups
50 Single jumps with jump rope

Metcon (Time)

SPORT
4 rounds
10+10 alternating pistol squats
15 pushups
30 double unders

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

Whiteboard:

Tuesday, April 30, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 1 @ 225 lbs

2

Jeremiah
Thorne

5:00 PM WOD

1 x 1 @ 215 lbs

3

Noah
Pagano

5:00 PM WOD

1 x 1 @ 205 lbs

Female Clients

1

Courtney
Davis

8:30 AM WOD (Daycare)

4 x 1 @ 110 lbs

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 110 lbs

2

Private

5:30 AM WOD

4 x 1 @ 105 lbs

2

Jodee
Brinkerhoff

5:30 AM WOD

4 x 1 @ 105 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

3

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 1 @ 103 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 1 @ 95 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 1 @ 95 lbs

4

Amy
Skinner

5:30 AM WOD

1 x 1 @ 95 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 1 @ 90 lbs

6

Jaycee
Lavender

5:00 PM WOD

1 x 1 @ 75 lbs

7

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 1 @ 70 lbs