Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 5.22.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Back Squat (5@70%, 4@80%, 3@90%, 2@95% 2x)

Back Squat

Metcon

Metcon (Time)

LIFE
1000M row buy in:
4 rounds
25 air squats
5 box jumps 20/16
10 situps
15 seated banded pulldowns

Metcon (Time)

SPORT
3 rounds:
25 air squats
5 box jumps 24/20
10 situps
2 Rope Climbs
then:
1000m row cash out

Whiteboard:

Wednesday, May 25, 2022

Male Clients

Butch
Leckey

WOD: 5:00 PM

1 x 2 @ 375 lbs

Right hip flexor very sore. Backing off weight a bit

Grif
Hiatt

WOD 5:30am

1 x 2 @ 315 lbs

Drew
Sutton

WOD: 8:45 AM

1 x 2 @ 305 lbs

Austin
Gardner

WOD: 5:00 PM

1 x 2 @ 290 lbs

Russell
Linman

WOD: 5:00 PM

1 x 2 @ 265 lbs

Female Clients

Kim
Riggs

WOD: 5:00 PM

1 x 2 @ 185 lbs

Stephanie
Nix

WOD: 8:45 AM

2 x 2 @ 175 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 2 @ 150 lbs

Amy
Skinner

WOD 5:30am

2 x 2 @ 115 lbs

Alma
Aguilar

WOD 5:30am

2 x 2 @ 105 lbs

Jodee
Brinkerhoff

WOD: 8:45 AM

2 x 2 @ 100 lbs