Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 7.20.18

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Weightlifting

Shoulder Press

5.3.2.2.2
Getting heavier

Metcon

Metcon (3 Rounds for reps)

Tabata (8 rounds of 20 sec of work, 10 sec of rest) score is least amount of reps for the movement, rest 90 sec before next new movement
KB swings 70/55
Sit-ups
Ring rows

Whiteboard:

Friday, July 20, 2018

Male Clients

Butch
Leckey

Friday Evening WOD

1 x 2 @ 175 lbs

155 for 3 sets

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 135 lbs

Lee
Nix

8:30 AM WOD (Daycare)

1 x 2 @ 135 lbs

Female Clients

Private

5:30 AM WOD

1 x 2 @ 82 lbs

Alva
Lopez

Friday Evening WOD

1 x 2 @ 70 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs

5-35, 3-40, 2-45, 2-50, 2-55, 2-60

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs

Patti
Rowley

Friday Evening WOD

1 x 2 @ 60 lbs

Private

5:30 AM WOD

1 x 1 @ 60 lbs

Maralyn
Nava

5:30 AM WOD

1 x 1 @ 95 lbs