Public Whiteboard

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Components

Front Squat

LIFE

Metcon

The Cell Gym 11.7.19

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (1@95% 5x)

Front Squat

SPORT

LIFE (*record KB Weight)

5 Rounds
6 KB Front Squats
10 Walking lunges with plate overhead 25/10

Metcon

Metcon (Time)

SPORT
4 Rounds
8 Floor (bench) Press 95/65
10 Windshield wipers 95/65 (touch each side for one rep)
400m Run

Metcon (Time)

LIFE
4 Rounds
10 Floor DB Press 30/20
15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)
400m Run

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

Whiteboard:

Thursday, November 07, 2019

Male Clients

Jeremiah
Thorne

5:30 AM WOD

5 x 1 @ 225 lbs

Eric
Dixon

5:30 AM WOD

1 x 1 @ 155 lbs

45,95,115,135,155

Female Clients

Sefra
Wilson

8:30 AM WOD (Daycare)

5 x 1 @ 185 lbs

Alva
Lopez

8:30 AM WOD (Daycare)

5 x 1 @ 105 lbs

Brooke
Woods

5:30 AM WOD

5 x 1 @ 105 lbs

Annette
Page

5:00 PM WOD

4 x 1 @ 125 lbs