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Back Squat

Metcon

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Workout

The Cell Gym 07.24.17

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

Back Squat (3 x 8 )

Back Squat

warm up and then use the same weight for all 3 sets

Metcon

Metcon (Time)

4 Rounds for time:
50 Double Unders
50 KB Swings 55/35#

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Whiteboard:

Monday, July 24, 2017

Male Clients

1

Butch
Leckey

5:00 PM WOD

3 x 8 @ 315 lbs

2

Ben
Skinner

5:30 AM WOD

3 x 8 @ 185 lbs

3

Andy
Luna

7:00 PM WOD

3 x 8 @ 175 lbs

4

Brandon
Walters

5:30 AM WOD

3 x 8 @ 155 lbs

5

Brad
Bosley

5:30 AM WOD

3 x 8 @ 145 lbs

6

Danny
Lopez

8:30 AM WOD (Daycare)

3 x 8 @ 135 lbs

6

Niraj
Suresh

5:30 AM WOD

3 x 8 @ 135 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 8 @ 155 lbs

2

Monica
Spencer

5:00 PM WOD

3 x 8 @ 115 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 8 @ 105 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 8 @ 95 lbs

4

Melanie
Bloomfield

5:30 AM WOD

3 x 8 @ 95 lbs

5

Callie
Saiz

5:00 PM WOD

3 x 8 @ 80 lbs

6

Amy
Skinner

5:30 AM WOD

3 x 8 @ 75 lbs