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Components

Back Squat

Back Squat

Back Squat

Metcon

Settings

Workout

The Cell Gym 02.16.17

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Wendler

Back Squat (75% x 5)

Back Squat

Back Squat (85% x 3)

Back Squat

Back Squat (95% x 1+)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

E2MO2M for 16:00
:30 sprint on rower or spin bike
3 muscle ups (scale with 3 ring rows and 3 ring dips)

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

Whiteboard:

Thursday, February 16, 2017

Male Clients

1

Brig
Woods

5:30 AM WOD

1 x 5 @ 255 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 5 @ 220 lbs

3

Danny
Kimball

8:30 AM WOD (Daycare)

1 x 5 @ 185 lbs

4

Danny
Lopez

5:00 PM WOD

1 x 5 @ 175 lbs

5

#Derek
Wilcock

5:30 AM WOD

1 x 1 @ 315 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 155 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

3

Allie
Quent

5:00 PM WOD

1 x 5 @ 125 lbs

4

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

5

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 5 @ 97 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 5 @ 95 lbs

6

Sarah
Woods

5:30 AM WOD

1 x 5 @ 95 lbs

7

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

8

Amy
Skinner

5:30 AM WOD

1 x 5 @ 75 lbs

9

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 5 @ 70 lbs

10

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs