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Components

Front Squat

LIFE

Metcon

Settings

Workout

The Cell Gym 1.24.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

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

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, January 24, 2019

Male Clients

Austin
Sunderland

5:00 PM WOD

5 x 1 @ 300 lbs

Trevor
Page

5:00 PM WOD

5 x 1 @ 265 lbs

Noah
Nelson

5:00 PM WOD

5 x 1 @ 145 lbs

Female Clients

Annette
Page

8:30 AM WOD (Daycare)

5 x 1 @ 125 lbs

Brooke
Woods

5:30 AM WOD

5 x 1 @ 105 lbs

Beckie
Douglas

8:30 AM WOD (Daycare)

5 x 1 @ 85 lbs

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 1 @ 115 lbs

1st set at 105, then 4 @ 115