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Components

Metcon

Metcon

Settings

Workout

The Cell Gym 09.08.16

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Skills

Overhead Squat

Metcon

Metcon (Time)

1k Row
21 overhead squats 95/55#
500m Row
15 overhead squats 95/55#
250m Row
9 overhead squats 95/55#

Challenge

Metcon (AMRAP - Rounds and Reps)

Max time in a plank in push up position

Enter your score as follows:
Full minutes equal rounds
Seconds equal reps.

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

Whiteboard:

Thursday, September 08, 2016

Male Clients

1

chris
keator

5:30 AM WOD

11:45

2

Andy
Witcher

8:30 AM WOD (Daycare)

12:50

3

Brett
Gifford

5:30 AM WOD

12:34

Bar only ohs

4

Ryan
Arnett

5:00 PM WOD

12:36

75lb OHS

5

Kyle
Hobbs

5:00 PM WOD

13:05

6

Butch
Leckey

7:00 PM WOD

13:45

35#

6

Pasha
Khosravani

8:30 AM WOD (Daycare)

13:45

55lbs

7

Jon
Crismon

5:00 PM WOD

14:28

65# OHS

8

Carlos
Flores

7:00 PM WOD

17:10

45 lb over head squats

Female Clients

1

Private

8:30 AM WOD (Daycare)

10:52

2

Nikki
Slaugh

5:30 AM WOD

12:26

3

Allie
Quent

5:00 PM WOD

13:58

4

Ami
Bethea

8:30 AM WOD (Daycare)

18:26

5

Melanie
Bloomfield

5:30 AM WOD

13:09

35#

6

Tamra
Hill

8:30 AM WOD (Daycare)

15:28

45#

7

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

16:50

8

jennifer
Loya

7:00 PM WOD

18:02

35lbs