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Back Squat

Metcon

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Workout

The Cell Gym 07.05.16

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

Back Squats
5 x 3
Tempo - 31X1

*First number is the count on the lowering phase, Second number is the count spent in the bottom, third is the ascending phase of the lift (X means explode), fourth number is how long you should pause at the top of the lift

Back Squat (5 x 3)

Back Squat

Metcon

Metcon (Time)

For Time:
1k Row
30 Ground to Overhead 135/75#

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

Whiteboard:

Tuesday, July 05, 2016

Male Clients

1

Ryan
Moody

9:30 AM WOD (Daycare)

5 x 3 @ 325 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

5 x 3 @ 285 lbs

3

#Derek
Wilcock

5:00 PM WOD

5 x 3 @ 225 lbs

4

chris
keator

5:00 PM WOD

5 x 3 @ 155 lbs

4

Pasha
Khosravani

9:30 AM WOD (Daycare)

5 x 3 @ 155 lbs

5

Ben
Skinner

5:30 AM WOD

5 x 3 @ 135 lbs

5

Lee
Nix

5:00 PM WOD

5 x 3 @ 135 lbs

Female Clients

1

Lauren
Porter

8:30 AM WOD (Daycare)

5 x 3 @ 155 lbs

2

Maralyn
Nava

5:00 PM WOD

5 x 3 @ 135 lbs

2

Stephanie
Nix

5:00 PM WOD

5 x 3 @ 135 lbs

3

Private

5:30 AM WOD

5 x 3 @ 95 lbs

3

Nicole
Latham

7:00 PM WOD

5 x 3 @ 95 lbs

3

Tamra
Hill

8:30 AM WOD (Daycare)

5 x 3 @ 95 lbs

4

jennifer
Loya

7:00 PM WOD

5 x 3 @ 40 lbs

3 20lb 2 40 lb