Public Whiteboard

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Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 10.7.19

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

Shoulder Press (4x8 reps)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

30min AMRAP
80m Farmer Carry 55/35
10 Burpees
400m Run
25 KB Swings 55/35

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

Whiteboard:

Monday, October 04, 2021

Male Clients

Butch
Leckey

WOD 6:00 pm

4 x 8 @ 165 lbs

sick a week, weak as f

Ben
Skinner

WOD 5:30am

1 x 8 @ 135 lbs

Jaden
Feddock

WOD: 8:45 AM

4 x 8 @ 85 lbs

KC
Burkholder

WOD 5:30am

1 x 8 @ 85 lbs

Greg
Gosper

WOD 5:30am

4 x 8 @ 75 lbs

Brett
McAvoy

WOD 5:30am

1 x 8 @ 75 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 8 @ 45 lbs

Jodee
Brinkerhoff

WOD: 8:45 AM

4 x 8 @ 45 lbs

Cara
Eells

WOD 6:00 pm

3 x 8 @ 45 lbs