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Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 04.11.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (4-4-4-4)

Warm up and the Go Heavy for your sets

Metcon

Metcon (Time)

4 Rounds for time of
500m Row
10 Burpee over Rower
15 KB Swing 55/35(RX+ 70/55#)

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

Whiteboard:

Monday, April 11, 2016

Leaderboard

Men's Back Squat
Greg Gosper	03/25/2019	5 x 4 @ 65 lbs

Women's Back Squat
Maralyn Nava	04/11/2016	5 x 4 @ 115 lbs
Brooke Woods	04/11/2016	5 x 4 @ 105 lbs

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

5 x 4 @ 335 lbs

2

Matt
Thompson

5:30 AM WOD

5 x 4 @ 315 lbs

3

Grant
Peterson

5:30 AM WOD

5 x 4 @ 225 lbs

4

Bruce
Watkins

7:00 PM WOD

5 x 4 @ 185 lbs

4

Kyle
Hobbs

7:00 PM WOD

5 x 4 @ 185 lbs

5

Ammon
Woods

5:30 AM WOD

2 x 4 @ 315 lbs

3 x 275

5

Tad
Brown

5:30 AM WOD

2 x 4 @ 225 lbs

135,185,205,225,225

5

Brandon
Walters

5:30 AM WOD

1 x 4 @ 265 lbs

5

Hunter
Carrigan

5:00 PM WOD

1 x 4 @ 145 lbs

Female Clients

1

Lauren
Porter

8:30 AM WOD (Daycare)

5 x 4 @ 165 lbs

2

Crissy
White Wolf

8:30 AM WOD (Daycare)

5 x 4 @ 125 lbs

3

Maralyn
Nava

5:30 AM WOD

5 x 4 @ 115 lbs

REHABBING

3

Megan
Kypke

5:00 PM WOD

5 x 4 @ 115 lbs

4

Brooke
Woods

5:30 AM WOD

5 x 4 @ 105 lbs

4

Lucy
Catone

5:00 PM WOD

5 x 4 @ 105 lbs

5

Nicole
Latham

7:00 PM WOD

5 x 4 @ 75 lbs

6

Vanessa
Baldwin

7:00 PM WOD

5 x 4 @ 65 lbs

7

Allie
Quent

8:30 AM WOD (Daycare)

4 x 4 @ 140 lbs

7

Private

5:30 AM WOD

4 x 4 @ 125 lbs

7

Amanda
Sparks

Weightlifting 9:30am

2 x 4 @ 125 lbs

Feeling really tired and weak - done on 4/12

7

Annette
Page

8:30 AM WOD (Daycare)

2 x 4 @ 135 lbs

7

Becky
Lavender

5:30 AM WOD

2 x 4 @ 125 lbs

115,120, 120,125,125