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Components

Bench Press

Metcon

Metcon

2 Min Max Double Unders

Settings

Workout

The Cell Gym 11.8.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Bench Press (3@90% 3)

Bench Press

Metcon

Metcon (Time)

LIFE
21.15.9.6.3
Hang Power Snatch 65/45
Box Jumps 20/16
DB Push Press 30/20
Begin each round with a 50 meter dumbbell carry 50/30

Metcon (Time)

SPORT
For Time
21-15-9-6-3
Power Snatch 105/75
Box jumps 24/20
HSPU
Begin each round with a 50 meter farmer carry 70/55

Challenge

2 Min Max Double Unders (AMRAP - Reps)

can scale with max single unders.

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

Whiteboard:

Friday, October 29, 2021

Male Clients

1

Ben
Skinner

WOD 5:30am

3 x 3 @ 215 lbs

1

Travis
Sibley

WOD 5:30am

2 x 3 @ 215 lbs

1

Brandon
Walters

WOD 5:30am

1 x 3 @ 215 lbs

then 2 x 2 @ 215

2

Justin
Bethea

WOD: 8:45 AM

3 x 3 @ 115 lbs

Female Clients

1

Courtney
Davis

WOD: 8:45 AM

3 x 3 @ 135 lbs

2

Amy
Skinner

WOD 5:30am

3 x 3 @ 90 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 3 @ 90 lbs