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Components

Clean

Metcon

Metcon

Settings

Workout

The Cell Gym 1.31.20

Strength

Clean (4@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@? 3x)

Clean

full squat, if you are not sure on your 1 RM go by feel today.

Metcon

Metcon (Time)

LIFE
5 Rounds
200m
10 ring rows
10 medball slams
6+6 single leg squats with rings (hold on to the rings as you sit into a single leg squat, use rings and arms to pull your self to standing.)

Metcon (Time)

SPORT
5 Rounds
Cal Row 15/10
5 strict pullups
2 Bar muscle ups (try to string them together)
6+6 alt pistol squats

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

Whiteboard:

Friday, January 29, 2021

Male Clients

1

Austin
Sunderland

WOD: 5:00 PM

1 x 1 @ 295 lbs

2

Grif
Hiatt

WOD: 8:45 AM

1 x 1 @ 235 lbs

3

Brandon
Walters

WOD 5:30am

1 x 1 @ 215 lbs

missed 225

4

Travis
Sibley

WOD 5:30am

1 x 1 @ 205 lbs

5

Brad
Bosley

WOD 5:30am

1 x 1 @ 200 lbs

6

Drew
Sutton

WOD: 5:00 PM

1 x 1 @ 135 lbs

7

Chris
Mayes

WOD 5:30am

1 x 2 @ 125 lbs

8

Greg
Gosper

WOD 5:30am

2 x 1 @ 120 lbs

9

Greg
Skidmore

WOD 5:30am

5 x 3 @ 95 lbs

Strengthing

Female Clients

1

Laura
Peterson

WOD: 5:00 PM

1 x 1 @ 150 lbs

2

Courtney
Davis

WOD: 8:45 AM

1 x 1 @ 135 lbs

3

Alma
Aguilar

WOD: 5:00 PM

1 x 1 @ 125 lbs

4

Mel
Barthalow

WOD: 5:00 PM

1 x 1 @ 115 lbs

5

Alva
Lopez

WOD: 5:00 PM

1 x 1 @ 100 lbs

6

Annette
Page

WOD: 5:00 PM

1 x 1 @ 95 lbs

6

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 1 @ 95 lbs

Did 1 rep(power clean and front squat) at 100#

7

Emma
Lopez

WOD: 5:00 PM

1 x 1 @ 85 lbs

7

Maya
Lopez

WOD: 5:00 PM

1 x 1 @ 85 lbs

8

Melanie
Bloomfield

WOD 5:30am

3 x 1 @ 70 lbs

9

Patti
Rowley

WOD: 5:00 PM

9 x 3 @ 60 lbs

9

Kami
Jones

WOD: 5:00 PM

1 x 1 @ 60 lbs