Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 06.02.17

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Wendler

Bench Press (75% x 5)

Bench Press

Bench Press (85% x 3)

Bench Press

Bench Press (95% x 1+)

Bench Press

Metcon

Metcon (Time)

5 Rounds for time:
3 shuttle runs wall to Pole (forward down run backward back is 1 shuttle run)
7 one arm KB swings (7 on each side) 55/25#

This workout should be a sprint

Whiteboard:

Friday, June 02, 2017

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 5 @ 155 lbs

Michael
Thurber

8:30 AM WOD (Daycare)

1 x 5 @ 155 lbs

Niraj
Suresh

5:30 AM WOD

1 x 5 @ 95 lbs

Female Clients

Lexi
Graziani

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Trisni
Justesen

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

Amy
Skinner

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 5 @ 51 lbs

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

1 x 5 @ 0 lbs