Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 9.27.19

Warm-up

3 Rounds
20 banded face pulls
12 ring rows, parallel to floor
30 sec plank

Strength

Shoulder Press (3@80%, 2@85%, 2@90%, 2@95% 2x)

Shoulder Press

Metcon

Metcon (Time)

LIFE
3 Rounds:
500m Row
21 burpees with a jump
Then:
3 rounds
20 tricep pulldown (standing with one band)
15 DB Thrusters 30/20

Metcon (Time)

SPORT
3 Rounds:
500m Row
21 burpee over rower
Then:
3 rounds
9 strict pullups
15 KB thrusters 55/35

Whiteboard:

Friday, September 27, 2019

Male Clients

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 150 lbs

Brandon
Walters

5:30 AM WOD

1 x 2 @ 140 lbs

JD
(Roland) D ...

5:30 AM WOD

1 x 2 @ 135 lbs

Female Clients

Stephanie
Nix

8:30 AM WOD (Daycare)

2 x 2 @ 118 lbs

Melanie
Bloomfield

5:30 AM WOD

2 x 2 @ 79 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 2 @ 70 lbs

Patti
Rowley

Friday Evening WOD

1 x 2 @ 65 lbs

Theresa
Quinn

5:30 AM WOD

4 x 2 @ 35 lbs

Larissa
Reed

8:30 AM WOD (Daycare)

1 x 2 @ 34.5 lbs