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Weighted Pull-ups

Metcon

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Workout

The Cell Gym 07.25.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Strength

Weighted Pull-ups (3x3)

Metcon

Metcon (Time)

30 Toes to Bar
400M Run
15 Dumbbell Squat Snatch 30/20#
800M Run
15 Dumbbell Squat Snatch 30/20#
400M Run
30 Toes to Bar

Complete all 15 DB Squat Snatch on one arm during the first set and then the opposite arm on the last set

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

Whiteboard:

Tuesday, July 25, 2017

Leaderboard

Men's Weighted Pull-ups
Austin Sunderland	08/26/2021	3 x 3 @ 55 lbs
Jeremy Rowley	04/07/2022	3 x 3 @ 35 lbs
Lee Nix	07/17/2014	3 x 3 @ 35 lbs

Women's Weighted Pull-ups
No female leaders to show...

Male Clients

1

Michael
Thurber

8:30 AM WOD (Daycare)

3 x 3 @ 55 lbs

2

Jeremy
Mussemann

8:30 AM WOD (Daycare)

3 x 3 @ 25 lbs

2

Niraj
Suresh

5:30 AM WOD

3 x 3 @ 25 lbs

25,20,10

3

Ben
Skinner

5:30 AM WOD

3 x 3 @ 15 lbs

4

Tyler
Swapp

8:30 AM WOD (Daycare)

3 x 3 @ 10 lbs

1st body 2nd 5# 3rd 10# Strict

Female Clients

1

Callie
Saiz

7:00 PM WOD

3 x 3 @ 0 lbs

1

Lexi
Graziani

8:30 AM WOD (Daycare)

3 x 3 @ 0 lbs

1

Monica
Spencer

5:00 PM WOD

3 x 3 @ 0 lbs

slow ring rows

1

Vanessa
Baldwin

5:00 PM WOD

0 x 0 @ 0 lbs

kipping pull ups and negative pull ups