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Components

Metcon

Settings

Workout

The Cell Gym 12.09.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Skills

Ring muscle up progression

Metcon

Metcon (Time)

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

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

Whiteboard:

Friday, December 09, 2016

Male Clients

1

Austin
Sunderland

Friday Evening WOD

11:59

2

Merlin
Rowley

Friday Evening WOD

13:47

3

Brandon
Walters

5:30 AM WOD

13:53

4

Matthew
Foster

5:30 AM WOD

19:08

hit wall w/ ring dips

5

Butch
Leckey

Friday Evening WOD

16:38

band

6

Alex
Collins

5:30 AM WOD

16:58

Jumping ring dips

7

Lee
Nix

8:30 AM WOD (Daycare)

20:13

dips on bench

8

Andy
Witcher

8:30 AM WOD (Daycare)

0:00

3:40 row. 2 rnds. DNF

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

11:25

tricep dips

2

Sarah
Hill

5:30 AM WOD

14:43

neg ring dips

3

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

16:12

8# ball, bench dips

4

Tamra
Hill

8:30 AM WOD (Daycare)

17:36

blue band ring dips

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

18:18

Forgot how much wallballs HURT!!!!

6

Stephanie
Nix

8:30 AM WOD (Daycare)

18:47

banded ring dips