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Components

Clean

Metcon

Settings

Workout

The Cell Gym 5.23.19

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

Clean (10 min EMOM 2@75-80%)

Metcon

Metcon (Weight)

18 min EMOM
even- 5 bench
odd- 12 wallballs 20/12

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

Whiteboard:

Thursday, May 27, 2021

Leaderboard

Men's Clean
Austin Sunderland	01/31/2020	1 x 1 @ 305 lbs
Matthew Foster	05/07/2015	1 x 1 @ 265 lbs
Matthew Foster	05/07/2015	1 x 1 @ 265 lbs

Women's Clean
Stephanie Nix	02/21/2020	1 x 1 @ 175 lbs
Laura Peterson	02/19/2021	1 x 1 @ 155 lbs
Courtney Davis	01/29/2021	1 x 1 @ 135 lbs

Male Clients

1

Austin
Sunderland

WOD: 5:00 PM

10 x 2 @ 235 lbs

2

Nick
Herbert

WOD: 8:45 AM

1 x 1 @ 145 lbs

3

Garrett
Blackwell

WOD 5:30am

10 x 2 @ 95 lbs

4

Brett
McAvoy

WOD 5:30am

10 x 2 @ 65 lbs

4

Greg
Gosper

WOD 5:30am

10 x 2 @ 65 lbs

Female Clients

1

Courtney
Davis

WOD: 8:45 AM

10 x 2 @ 105 lbs

2

Stephanie
Nix

WOD: 5:00 PM

10 x 2 @ 95 lbs

3

Cara
Eells

WOD 6:00 pm

1 x 2 @ 55 lbs

4

Kami
Giles

WOD: 8:45 AM

1 x 1 @ 0 lbs