Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 10.1.19

Warm-up

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat (3@80%x4)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
5 DB Clean 30/20 (full squat)
100 Single Unders
15 Situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12 Min AMRAP
5 Cleans 125/85
40 Double Unders
15 Situps

Whiteboard:

Tuesday, September 28, 2021

Male Clients

Grif
Hiatt

WOD 5:30am

4 x 3 @ 265 lbs

Brandon
Walters

WOD 5:30am

4 x 3 @ 245 lbs

Drew
Sutton

WOD: 5:00 PM

1 x 3 @ 245 lbs

Tim
Schomaker

WOD 5:30am

2 x 3 @ 215 lbs

Female Clients

Courtney
Davis

WOD: 8:45 AM

1 x 3 @ 145 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 135 lbs

Amy
Skinner

WOD 5:30am

4 x 3 @ 105 lbs

Alva
Lopez

WOD: 8:45 AM

1 x 3 @ 95 lbs

Kami
Jones

WOD: 8:45 AM

1 x 3 @ 90 lbs

Laura
Peterson

WOD: 8:45 AM

2 x 2 @ 155 lbs

tempo 3 down 1 bottom