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Back Squat

Metcon

Metcon

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WOD

The Cell Gym 04.07.16

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Strength

Back Squat (2-2-2-2-2-2)

80% of 1RM

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP in 7:00
5 Push-Ups
10 Sit-Ups
15 Squats

3 Min Rest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP in 7:00
3 HSPU
5 Box Jumps 24/20"
7 Pull-Ups

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

Whiteboard:

Thursday, April 07, 2016

Leaderboard

Men's Back Squat
Trevor Page	04/07/2016	6 x 2 @ 245 lbs

Women's Back Squat
Stephanie Nix	04/07/2016	6 x 2 @ 205 lbs
Private	04/07/2016	6 x 2 @ 135 lbs
Becky Lavender	04/07/2016	6 x 2 @ 125 lbs

Male Athletes

1

Zachary
Merrill

9:30 AM WOD (Daycare)

6 x 2 @ 315 lbs

2

Trevor
Page

5:00 PM WOD

6 x 2 @ 245 lbs

3

Chris
Keator

9:30 AM WOD (Daycare)

6 x 2 @ 205 lbs

3

JD
Jarvis

5:30 AM WOD

6 x 2 @ 205 lbs

4

Derek
Wilcock

5:30 AM WOD

3 x 2 @ 335 lbs

3-315

Female Athletes

1

Stephanie
Nix

5:00 PM WOD

6 x 2 @ 205 lbs

2

Emilee
Olmstead

5:00 PM WOD

6 x 2 @ 145 lbs

3

Allie
Quent

5:00 PM WOD

6 x 2 @ 135 lbs

3

Private

5:30 AM WOD

6 x 2 @ 135 lbs

4

Becky
Lavender

5:30 AM WOD

6 x 2 @ 125 lbs

5

Amanda
Sparks

5:30 AM WOD

6 x 2 @ 120 lbs

6

Rachel
Sunderland

5:00 PM WOD

6 x 2 @ 115 lbs

6

Whitney
Tullgren

7:00 PM WOD

6 x 2 @ 115 lbs

7

Brooke
Woods

5:30 AM WOD

6 x 2 @ 110 lbs

8

Crissy
White Wolf

8:30 AM WOD (Daycare)

6 x 2 @ 105 lbs

9

Vanessa
Baldwin

7:00 PM WOD

6 x 2 @ 65 lbs

10

Lacey
Grainger

9:30 AM WOD (Daycare)

6 x 2 @ 55 lbs

11

Ami
Bethea

8:30 AM WOD (Daycare)

5 x 2 @ 100 lbs