Public Whiteboard

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Components

Push Press

Metcon

Metcon

Settings

Workout

The Cell Gym 12.3.18

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Strength

Push Press (4@80% x 4)

Push Press

Metcon

Metcon (Time)

LIFE
4 Rounds for Time:
12 Tricep dips on box
20 KB Swings 55/25
10 Hanging knee raises
250m Row

Metcon (Time)

SPORT
4 Rounds for Time:
8 Ring Dips
20 KB Swings 70/55
8 T2B
250m Row

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

Whiteboard:

Monday, December 03, 2018

Male Clients

1

Brad
Bosley

8:30 AM WOD (Daycare)

1 x 4 @ 185 lbs

2

Brandon
Walters

5:30 AM WOD

4 x 4 @ 155 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 4 @ 155 lbs

2

Jeremiah
Thorne

5:00 PM WOD

1 x 4 @ 155 lbs

3

Tim
Trendler

7:00 PM Open Gym/ WOD

1 x 4 @ 135 lbs

4

Chris
Mayes

5:30 AM WOD

4 x 4 @ 115 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

4 x 4 @ 100 lbs

2

Carrie
Rule

7:00 PM Open Gym/ WOD

1 x 4 @ 85 lbs

3

Melanie
Bloomfield

8:30 AM WOD (Daycare)

4 x 4 @ 75 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 4 @ 70 lbs

5

Amy
Skinner

5:30 AM WOD

4 x 4 @ 65 lbs

5

Private

5:30 AM WOD

1 x 4 @ 65 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 4 @ 45 lbs

7

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 4 @ 35 lbs

neck still sore