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Push Press

Metcon

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Workout

The Cell Gym 07.05.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Strength

Push Press (3-3-3-3-3)

Push Press

For Load

Metcon

Metcon (Time)

For time:
Row 250 meters
30 Dumbbell hang power cleans, 50/25#
Row 500 meters
20 Dumbbell hang power cleans, 50/25#
Row 1000 meters 10
Dumbbell hang power cleans, 50/25#

Challenge

Spend 10 min working mobility

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

Whiteboard:

Wednesday, July 05, 2017

Male Clients

1

T. Michael
Davis

8:30 AM WOD (Daycare)

5 x 3 @ 125 lbs

2

Nate
Alltop

5:00 PM WOD

5 x 3 @ 110 lbs

3

Ammon
Woods

5:30 AM WOD

2 x 3 @ 225 lbs

185,185,205,225,225

Female Clients

1

Callie
Saiz

5:00 PM WOD

5 x 3 @ 60 lbs

2

Brooke
Woods

8:30 AM WOD (Daycare)

2 x 3 @ 80 lbs

2

Allie
Quent

5:00 PM WOD

1 x 3 @ 75 lbs

2

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs

started at #55 and worked my way up to #85

2

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs

2x3 80#, 1x3 75#, 1x3 70#

2

Courtney
Davis

5:00 PM WOD

1 x 3 @ 85 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

45, 55, 65, 70,

2

Maralyn
Nava

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

65,75,85,95

2

Nikki
Slaugh

5:00 PM WOD

1 x 3 @ 90 lbs