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Components

1RM Bench

6x1 min row for distance

Settings

Workout

The Cell Gym 7.5.18

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Weightlifting

1RM Bench

5@50%
4@60%
3@70%
2@80%
1@90%
1@95%
1@?
1@?

Metcon

6x1 min row for distance (Distance)

with 1 min rest (score is furthest rowed)

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

Whiteboard:

Thursday, July 05, 2018

Male Clients

Trevor
Page

5:00 PM WOD

1 x 1 @ 275 lbs

Chris
Mayes

8:30 AM WOD (Daycare)

1 x 1 @ 190 lbs

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 185 lbs

Female Clients

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 125 lbs

Christina
Mayes 🏋🏃💃🤓

8:30 AM WOD (Daycare)

1 x 1 @ 95 lbs

Amy
Skinner

8:30 AM WOD (Daycare)

1 x 1 @ 87 lbs

Gina
Cushing

7:00 PM WOD

1 x 1 @ 85 lbs

Karen
Jaress

5:00 PM WOD

1 x 1 @ 80 lbs