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Components

Overhead Squat

Back Rack Lunge

Metcon

Settings

Workout

The Cell Gym 04.13.18

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Strength

Coaches take time to warm up the class with OHS skills

Overhead Squat (20 Min to establish 5RM Overhead Squat)

Overhead Squat

Strength

Back Rack Lunge (3 x 4 (each leg) @ 70% intensity )

Back Rack Lunge

10 Min Cap

Metcon

Metcon (Distance)

EMOM for 12:00
2 Cleans @ 50%
3 High Box Jumps

record box height uses

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

Whiteboard:

Friday, April 13, 2018

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 225 lbs

2

Colton
Johnson

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

3

Jeremiah
Thorne

Friday Evening WOD

1 x 5 @ 125 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 5 @ 65 lbs

feeling weak

Female Clients

1

Private

8:30 AM WOD (Daycare)

1 x 5 @ 90 lbs

1

Nikki
Slaugh

5:30 AM WOD

1 x 5 @ 90 lbs

Did this WOD yesterday. 🙌🏻🏋🏻‍♀️

2

Brooke
Woods

5:30 AM WOD

1 x 5 @ 75 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 75 lbs

3

Alva
Lopez

Friday Evening WOD

1 x 5 @ 60 lbs

3

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

4

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

5

Kayla
Moncur

8:30 AM WOD (Daycare)

2 x 5 @ 45 lbs

6

Carrie
Rule

Friday Evening WOD

1 x 5 @ 0 lbs