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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 1.11.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Back Squat (3@85% 4x)

Back Squat

Metcon

Metcon (Time)

LIFE
4 Rounds
15 KB RDL 70/50
8 Plate Burpees* 45/25#
5+5 alternating DB Snatch 30/20

*plate raises overhead to complete burpee

Metcon (Time)

SPORT
4 Rounds
10 Deadlift 185/125
10 Burpee over bar
5+5 alternating DB snatch 50/30

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

Whiteboard:

Friday, January 11, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

3 x 3 @ 275 lbs

2

Trevor
Page

5:30 AM WOD

1 x 3 @ 265 lbs

3

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 3 @ 175 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 3 @ 175 lbs

2

Nikki
Slaugh

5:30 AM WOD

4 x 3 @ 155 lbs

3

Private

5:30 AM WOD

4 x 3 @ 145 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 3 @ 145 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 3 @ 140 lbs

5

Annette
Page

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs

6

jennifer
Loya

Friday Evening WOD

1 x 3 @ 115 lbs

7

Private

5:30 AM WOD

4 x 3 @ 105 lbs

7

Amy
Skinner

5:30 AM WOD

4 x 3 @ 105 lbs

7

Brooke
Woods

5:30 AM WOD

4 x 3 @ 105 lbs

7

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 3 @ 105 lbs

7

Patti
Rowley

Friday Evening WOD

4 x 3 @ 105 lbs

7

Melanie
Bloomfield

5:30 AM WOD

3 x 3 @ 105 lbs

8

Alva
Lopez

Friday Evening WOD

1 x 3 @ 65 lbs

light weight