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Back Squat

Metcon

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Workout

The Cell Gym 7.23.18

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Weightlifting

Back Squat (3.3.3.3)

Back Squat

Try to complete all sets at or around 75-85%

Metcon

Metcon (Time)

For Time
12.10.8.6.4.2
Power Clean 95/65
Burpees

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Whiteboard:

Monday, July 23, 2018

Male Clients

1

Butch
Leckey

Advanced WOD 6:00pm

1 x 3 @ 405 lbs

315 335 375 405

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 285 lbs

lightweight, getting back

3

Ben
Skinner

5:30 AM WOD

1 x 3 @ 265 lbs

4

Tim
Trendler

5:30 AM WOD

1 x 3 @ 225 lbs

5

Trevor
Page

5:00 PM WOD

1 x 3 @ 205 lbs

6

Jeremiah
Thorne

5:30 AM WOD

1 x 3 @ 200 lbs

7

Danny
Lopez

5:00 PM WOD

1 x 3 @ 185 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 3 @ 185 lbs

2

Carrie
Rule

7:00 PM WOD

1 x 3 @ 165 lbs

3

Nikki
Slaugh

5:30 AM WOD

5 x 3 @ 160 lbs

whoops! thought it was 5 sets.

4

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 3 @ 145 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 3 @ 110 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 3 @ 105 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

6

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

6

Courtney
Davis

5:00 PM WOD

1 x 3 @ 105 lbs

6

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

7

Amy
Skinner

5:30 AM WOD

2 x 3 @ 95 lbs

8

Aleesa
Wiltbank

7:00 PM WOD

1 x 3 @ 85 lbs

75, 85, 75, 65

9

Private

5:30 AM WOD

1 x 3 @ 80 lbs

10

Karen
Jaress

7:00 PM WOD

1 x 3 @ 75 lbs