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Components

Back Squat

Metcon

Metcon

Settings

WOD

The Cell Gym 8.20.19

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 (5@60%, 4@70%, 3@80% 5x ( 1 min rest))

Metcon

Metcon (Time)

LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope

Metcon (Time)

SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders

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

Whiteboard:

Tuesday, August 20, 2019

Leaderboard

Men's Back Squat
Butch Leckey	07/23/2018	1 x 3 @ 405 lbs
Ammon Woods	09/12/2014	1 x 3 @ 320 lbs
Austin Sunderland	03/13/2018	1 x 3 @ 316 lbs

Women's Back Squat
Stephanie Nix	06/16/2015	1 x 3 @ 230 lbs
Kim Riggs	03/13/2018	1 x 3 @ 175 lbs
Nikki Slaugh💃🏻🌊🍩	03/13/2018	1 x 3 @ 173 lbs

Male Athletes

1

Butch
Leckey

5:30 AM WOD

1 x 3 @ 315 lbs

365 was goal. Knee hurts.

2

Ben
Skinner

5:30 AM WOD

3 x 3 @ 260 lbs

3

Jeremiah
Thorne

5:30 AM WOD

2 x 3 @ 250 lbs

4

Noah
Nelson

5:00 PM WOD

1 x 3 @ 215 lbs

5

Tim
Schomaker

5:30 AM WOD

5 x 5 @ 95 lbs

Felt a tweak in the right knee, so stayed at a lower weight, more...

Female Athletes

1

Kim
Riggs

8:30 AM WOD (Daycare)

5 x 3 @ 135 lbs

2

Alva
Lopez

5:00 PM WOD

5 x 3 @ 115 lbs

2

Jeni
Jones

8:30 AM WOD (Daycare)

5 x 3 @ 115 lbs

3

Chantal 🏋️‍ ...
Schmitz

8:30 AM WOD (Daycare)

1 x 3 @ 35 lbs

Dude!! Way Back to basics!! Grrrrr

4

Melanie
Bloomfield

5:30 AM WOD

5 x 95 @ 0 lbs