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Components

Split Jerk

Metcon

Settings

Workout

The Cell Gym 03.02.16

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

Strength

Split Jerk (1-1-1-1-1-1-1)

Split Jerk

Build to heavy split jerk by 4th lift and try to maintain it

Metcon

Metcon (AMRAP - Rounds)

EMOM for 7 Min
20 Double Unders (30 singles)
2 Split Jerks @ 70% of 1RM

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

Whiteboard:

Wednesday, March 02, 2016

Male Clients

1

Ryan
Moody

5:00 PM WOD

4 x 1 @ 275 lbs

2

Austin
Sunderland

5:00 PM WOD

4 x 1 @ 225 lbs

3

Andy
Witcher

AFT Cardio

4 x 1 @ 205 lbs

3

Jeremy
Mussemann

Weightlifting

4 x 1 @ 205 lbs

4

JD
Jarvis

5:30 AM WOD

7 x 1 @ 175 lbs

5

Tim
Trendler

7:00 PM WOD

4 x 1 @ 145 lbs

6

Jon
Crismon

9:30 AM WOD (Daycare)

4 x 1 @ 135 lbs

6

Kyle
Hobbs

7:00 PM WOD

4 x 1 @ 135 lbs

1-95 1-115 1,2-125 1,2,3,4-135

6

Tad
Brown

5:30 AM WOD

4 x 1 @ 135 lbs

7

Bruce
Watkins

7:00 PM WOD

4 x 1 @ 95 lbs

8

Hunter
Smith

5:00 PM WOD

3 x 1 @ 245 lbs

Female Clients

1

Stephanie
Nix

5:00 PM WOD

4 x 1 @ 135 lbs

95,115,125, 135x4

2

Rachel
Sunderland

5:00 PM WOD

4 x 1 @ 105 lbs

3

Jessica
Park

5:00 PM WOD

4 x 1 @ 100 lbs

4

Allie
Quent

5:00 PM WOD

4 x 1 @ 90 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

4 x 1 @ 85 lbs

5

Heidi
Mussemann

8:30 AM WOD (Daycare)

4 x 1 @ 85 lbs

6

Aleesa
Wiltbank

5:30 AM WOD

4 x 1 @ 75 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 1 @ 75 lbs

6

Crissy
White Wolf

8:30 AM WOD (Daycare)

4 x 1 @ 75 lbs

6

Megan
Kypke

5:00 PM WOD

4 x 1 @ 75 lbs

7

Lucy
Catone

5:00 PM WOD

4 x 1 @ 65 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 1 @ 65 lbs

8

Whitney
Tullgren

7:00 PM WOD

4 x 1 @ 55 lbs

9

Biz
Wiltbank

5:30 AM WOD

4 x 1 @ 45 lbs

9

Chloe
Kepner

7:00 PM WOD

4 x 1 @ 45 lbs

10

Ami
Bethea

9:30 AM WOD (Daycare)

3 x 1 @ 110 lbs

1x85, 1x90, 1x95, 1x100

10

Brooke
Woods

5:30 AM WOD

3 x 1 @ 90 lbs

10

Private

5:30 AM WOD

2 x 1 @ 100 lbs

10

Becky
Lavender

5:30 AM WOD

1 x 1 @ 95 lbs