Public Whiteboard

Components

Bench

Fight Gone Bad

Settings

Workout

The Cell Gym 9.7.18

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

12@50%
10@60%
6@70%
4@80%
2@90%

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Whiteboard:

Friday, September 07, 2018

Male Clients

Bruce
Pitcher

Friday Evening WOD

1 x 2 @ 275 lbs

Ben
Skinner

5:30 AM WOD

1 x 2 @ 205 lbs

Brandon
Walters

5:30 AM WOD

1 x 2 @ 205 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

1 x 2 @ 130 lbs

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 125 lbs

Carrie
Rule

5:30 AM WOD

1 x 2 @ 125 lbs

Maralyn
Nava

5:30 AM WOD

1 x 2 @ 125 lbs

Private

8:30 AM WOD (Daycare)

1 x 2 @ 121 lbs

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 2 @ 115 lbs

Private

5:30 AM WOD

1 x 2 @ 90 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 2 @ 85 lbs

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 2 @ 80 lbs

Karen
Jaress

8:30 AM WOD (Daycare)

1 x 2 @ 70 lbs