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Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 3.21.19

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

Back Squat (3@85%, 1@95% 4x)

Back Squat

Metcon

Metcon (Time)

LIFE
1.2.3.4.5.6.7.8.9.10
Push Jerk 65/45
Hanging Knee raises
Wallballs 14/12

Metcon (Time)

SPORT
1.2.3.4.5.6.7.8.9.10
Push Jerk 95/65
Toes to Bar
Wallballs 20/14

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

Whiteboard:

Thursday, March 25, 2021

Male Clients

Cove
Tarwater

WOD: 5:00 PM

4 x 1 @ 145 lbs

Greg
Gosper

WOD: 8:45 AM

3 x 1 @ 275 lbs

Tim
Schomaker

WOD 5:30am

1 x 1 @ 225 lbs

Hammy feels it, not too much though...

Female Clients

Alva
Lopez

WOD: 8:45 AM

4 x 1 @ 135 lbs

Julie
Herbert

WOD: 8:45 AM

4 x 1 @ 105 lbs