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Components

Weighted Pull-ups

Metcon

Settings

Workout

The Cell Gym 2.14.19

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

Weighted Pull-ups (2.2.2.2.2.2 getting heavier)

The Strict Pull-up

If unable to perform a strict pullup, do these pullups as negative, Starting with chin above bar and lowering yourself slowly until arms are straight for the count of 5.

Metcon

Metcon (Time)

LIFE
1000m Row
3 Rounds
100 Single Jump Rope
50 KB Swings 35/25
20 Pushups

Metcon (Time)

SPORT
1000m Row
3 Rounds
40 Double Unders
50 KB Swings 55/35
20 Pushups

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

Whiteboard:

Thursday, February 14, 2019

Male Clients

Noah
Nelson

5:00 PM WOD

6 x 2 @ 10 lbs

Female Clients