Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 02.21.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Skills

Muscle up progression

Metcon

Metcon (Time)

Short Yeti
25 Pull-ups
10 muscle ups (scale with pull up and ring dip)
1 mile run
25 pull-ups
10 muscle ups

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

Whiteboard:

Tuesday, February 21, 2017

Male Clients

1

Austin
Sunderland

7:00 PM WOD

13:48

2

Brig
Woods

4PM WOD

14:58

Banded MU

3

Hunter
Smith

5:00 PM WOD

15:22

Banded MU's

4

Kehl
Smith

5:00 PM WOD

18:50

5

Ben
Skinner

5:30 AM WOD

21:30

Banded bar MU's

6

Brad
Bosley

5:30 AM WOD

22:15

7

Chad
Jones

5:30 AM WOD

22:43

Black band pull ups, modified with ring rows and ring dips

8

#Derek
Wilcock

5:30 AM WOD

24:14

Band MU, Rx PU

Female Clients

1

Rachel
Sunderland

4PM WOD

19:31

running=death scaled muscle ups

2

Melanie
Bloomfield

5:30 AM WOD

20:29

green pu,

3

Amy
Skinner

5:30 AM WOD

21:03

4

Aleesa
Wiltbank

5:30 AM WOD

21:35