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Deadlift

Deadlift

Metcon

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Workout

The Cell Gym 07.06.16

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Deadlift @ 80% of 1RM
5x2 and then 3 x 3
Complete one set every 1:15

A: Deadlift (5 x 2 )

Deadlift

B: Deadlift (3 x 3)

Deadlift

Metcon

Metcon (Time)

3 Rounds for time
12 Overhead Squats 135/75#
50 Double Unders (3x singles)
25 Knees To Elbows

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

Whiteboard:

Wednesday, July 06, 2016

Male Clients

1

Ryan
Moody

5:00 PM WOD

5 x 2 @ 445 lbs

2

Austin
Sunderland

7:00 PM WOD

5 x 2 @ 365 lbs

3

Hunter
Smith

5:00 PM WOD

5 x 2 @ 315 lbs

4

Brandon
Walters

5:30 AM WOD

5 x 2 @ 275 lbs

4

Butch
Leckey

7:00 PM WOD

5 x 2 @ 275 lbs

65%

5

Ryan
Arnett

5:00 PM WOD

5 x 2 @ 265 lbs

6

Grif
Hiatt

5:30 AM WOD

5 x 2 @ 255 lbs

7

Tad
Brown

5:30 AM WOD

5 x 2 @ 250 lbs

8

chris
keator

8:30 AM WOD (Daycare)

5 x 2 @ 245 lbs

9

Beto
Hoskin

7:00 PM WOD

5 x 2 @ 135 lbs

Female Clients

1

Lauren
Porter

8:30 AM WOD (Daycare)

5 x 2 @ 235 lbs

2

Nikki
Slaugh

5:00 PM WOD

5 x 2 @ 205 lbs

3

Maralyn
Nava

5:30 AM WOD

5 x 2 @ 195 lbs

4

Allie
Quent

8:30 AM WOD (Daycare)

5 x 2 @ 185 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

5 x 2 @ 165 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

5 x 2 @ 150 lbs

7

Vanessa
Baldwin

5:00 PM WOD

5 x 2 @ 145 lbs

8

Tamra
Hill

5:30 AM WOD

5 x 2 @ 135 lbs

9

Kelly
Kaufman-Ru ...

5:00 PM WOD

5 x 2 @ 85 lbs