Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 6.7.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Back Squat (8@60%, 7@70%, 6@75-80% 3x)

Back Squat

Metcon

Metcon (Time)

5 Rounds
30 mountain climbers
10 DB Cleans 30/20
10 Burpees
10 Ring dips
30 mountain climbers
200m run

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

Whiteboard:

Friday, June 07, 2019

Male Clients

1

Jeremiah
Thorne

5:30 AM WOD

1 x 6 @ 210 lbs

2

Michael
Lujan

8:30 AM WOD (Daycare)

1 x 6 @ 135 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

2 x 6 @ 155 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 6 @ 130 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 6 @ 115 lbs

3

Beckie
Douglas

Friday Evening WOD

1 x 6 @ 115 lbs

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 6 @ 105 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 1 @ 180 lbs

on a diff rep scheme today :)