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Components

Pull and Push

Metcon

Settings

Workout

The Cell Gym 8.16.18

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Strength

Pull and Push

3 rounds NFT:
3 weighted pull-ups
8 Pendlay row

* weights should be heavy
**scale with 3 eccentric pull-ups
and DB Row
***score will be weight used in Pendlay row

Metcon

Metcon (Time)

Life

Cash in: 1000m Row
Then:

21.18.15.12
DB press 30/20
Box jump 20"

Cash out: 400m Run

Metcon (Time)

Sport

Cash in: 400m Run

Then:
21.18.15.12
HSPU
Box Jump 24/20

Cash out: 1000m row

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

Whiteboard:

Thursday, August 16, 2018

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 8 @ 135 lbs

Trevor
Page

5:00 PM WOD

1 x 8 @ 135 lbs

Chris
Mayes

5:30 AM WOD

1 x 8 @ 115 lbs

Jeremiah
Thorne

5:30 AM WOD

1 x 8 @ 95 lbs

Danny
Lopez

5:00 PM WOD

1 x 8 @ 25 lbs

Female Clients

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 8 @ 65 lbs

1 set @ 75# - too heavy to keep form

Private

8:30 AM WOD (Daycare)

3 x 8 @ 45 lbs