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Overhead Squat

Metcon

Metcon

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WOD

The Cell Gym 6.20.19

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Overhead Squat (10 min EMOM 2 reps each minute)

getting heavier, working to squatting past parallel

Metcon

Metcon (Time)

LIFE
9.7.5
Ring Rows (challenge yourself, try feet on box)
Dips
Power Snatch 75/55

Metcon (Time)

SPORT
9.7.5
Bar Muscle Up
Power Snatch 95/65

*modify with jumping bar muscle up.

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

Whiteboard:

Thursday, June 20, 2019

Leaderboard

Men's Overhead Squat
Tim Trendler	06/20/2019	1 x 2 @ 110 lbs
Noah Nelson	06/20/2019	1 x 2 @ 75 lbs

Women's Overhead Squat
Nikki Slaugh💃🏻🌊🍩	06/20/2019	1 x 2 @ 105 lbs
Private	06/20/2019	1 x 2 @ 90 lbs
Jeni Jones	06/20/2019	1 x 2 @ 60 lbs

Male Athletes

1

Tim
Trendler

5:00 PM WOD

1 x 2 @ 110 lbs

2

Noah
Nelson

5:00 PM WOD

1 x 2 @ 75 lbs

Female Athletes

1

Stephanie
Nix

5:00 PM WOD

2 x 2 @ 125 lbs

2

Nikki
Slaugh💃🏻🌊🍩

7:00 PM Open Gym/ WOD

1 x 2 @ 105 lbs

3

Private

Open Gym 9:30am

1 x 2 @ 90 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 2 @ 65 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 2 @ 60 lbs

set 1 - 45# sets 2-6 50# sets 7-9 55# set 10 60#

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

8 x 2 @ 55 lbs

7

Alli
Trendler

5:30 AM WOD

1 x 2 @ 40 lbs