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Components

Deadlift

Metcon

Metcon

Farmer's Carry

Settings

Workout

The Cell Gym 1.14.20

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Deadlift (7@60%, 6@70%, 5@80% 2x)

Deadlift

Metcon

Metcon (3 Rounds for time)

LIFE
3 rounds for time (3 separate time scores):
500m row SPRINT
30 walking lunges
Rest 2 min (score is 3 separate times)

Metcon (3 Rounds for time)

SPORT
3 Rounds for time (3 separate time scores)
25/20 Cal Row
30 foot Hand Stand walk (5 stall mats long)
Rest 2 min

Challenge

Farmer's Carry (400m Farmer Carry for weight)

Farmer's Carry

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

Whiteboard:

Tuesday, January 12, 2021

Male Clients

1

Austin
Sunderland

WOD 6:15pm

2 x 5 @ 365 lbs

2

Ben
Skinner

WOD 5:30am

2 x 5 @ 295 lbs

2

Grif
Hiatt

WOD 5:30am

1 x 5 @ 295 lbs

3

Brandon
Walters

WOD 5:30am

2 x 5 @ 275 lbs

3

Drew
Sutton

WOD: 5:00 PM

1 x 5 @ 275 lbs

3

Tim
Schomaker

WOD 6:15pm

1 x 5 @ 275 lbs

At home.

4

Austin
Gardner

WOD: 5:00 PM

2 x 5 @ 255 lbs

5

Travis
Sibley

WOD 5:30am

2 x 5 @ 245 lbs

6

Rafael
Acosta

WOD: 5:00 PM

1 x 5 @ 225 lbs

7

Chris
Mayes

WOD: 8:45 AM

1 x 5 @ 170 lbs

8

Butch
Leckey

WOD: 8:45 AM

1 x 3 @ 325 lbs

Female Clients

1

Alma
Aguilar

WOD: 5:00 PM

1 x 5 @ 195 lbs

2

Kim
Riggs

WOD: 8:45 AM

2 x 5 @ 190 lbs

3

Mel
Barthalow

WOD 6:15pm

1 x 5 @ 185 lbs

4

Krystal
Acosta

WOD: 5:00 PM

1 x 5 @ 175 lbs

5

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 5 @ 165 lbs

6

Alva
Lopez

WOD: 8:45 AM

2 x 5 @ 145 lbs

lighter today, tight lower back

6

Kami
Jones

WOD: 5:00 PM

1 x 5 @ 145 lbs