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Components

Back Squat

Metcon

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Workout

The Cell Gym 5.17.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Strength

Back Squat (5@50%, 4@70%, 3@80%, 2@90% 3x)

Back Squat

Metcon

Metcon (AMRAP - Reps)

30 min EMOM
minute 1- 12 wallballs 20/14
minute 2-20 single arm KB Swings 35/25 (alternating arms)
minute 3- 15-20 medball situps 20/14

*score is total medball situps

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

Whiteboard:

Friday, May 17, 2019

Male Clients

1

Butch
Leckey

Friday Evening WOD

1 x 2 @ 405 lbs

Last set best. Tight

2

Aaron
Wood

Friday Evening WOD

3 x 2 @ 225 lbs

3

Chris
Mayes

Friday Evening WOD

1 x 2 @ 165 lbs

4

Greg
Gosper

5:30 AM WOD

5 x 5 @ 35 lbs

5

Ben
Skinner

5:30 AM WOD

1 x 1 @ 285 lbs

5

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 225 lbs

sore back still

Female Clients

1

Private

8:30 AM WOD (Daycare)

3 x 2 @ 165 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 145 lbs

3

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 2 @ 127 lbs

4

Amy
Skinner

5:30 AM WOD

3 x 2 @ 115 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 2 @ 115 lbs

4

Melanie
Bloomfield

5:30 AM WOD

3 x 2 @ 115 lbs

4

Patti
Rowley

5:30 AM WOD

3 x 2 @ 115 lbs

5

Alva
Lopez

Friday Evening WOD

5 x 5 @ 85 lbs

sick just worked slowly