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Components

Weighted Pull-ups

1000m Row

Settings

Workout

The Cell Gym 03.22.17

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks

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

Skills

Pistol squats

Metcon

Metcon (No Measure)

Weighted pull-ups for load
3-3-3-3-3
Row 1,000 meters

Weighted Pull-ups (3-3-3-3-3)

The Strict Pull-up

1000m Row (Time)

Max Effort 1000m Row

1000m Row

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

Whiteboard:

Wednesday, March 22, 2017

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

5 x 3 @ 55 lbs

2

Tyler
Swapp

5:30 AM WOD

5 x 3 @ 5 lbs

kipped

3

Brig
Woods

7:00 PM WOD

3 x 3 @ 35 lbs

3

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 60 lbs

3

Danny
Kimball

8:30 AM WOD (Daycare)

1 x 3 @ 90 lbs

3@10#, 3@25#, 3@35#, 3@45#, 3@55#, 3@70#, 3@80#, 3@90#

3

Garrett
Blackwell

5:30 AM WOD

1 x 3 @ 75 lbs

45,45,55,65,75

3

Trevor
Page

5:00 PM WOD

1 x 3 @ 35 lbs

3

Jon
Crismon

5:30 AM WOD

1 x 1 @ 55 lbs

25, 45, 45, 55

Female Clients

1

Maralyn
Nava

5:30 AM WOD

5 x 3 @ 10 lbs

2

Brooke
Woods

5:30 AM WOD

2 x 3 @ 15 lbs

2

Private

5:30 AM WOD

2 x 3 @ 12.5 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

2 x 3 @ 0 lbs

body weight. 6 broken up strict pull ups.

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 15 lbs

2

Nikki
Slaugh

5:30 AM WOD

1 x 3 @ 20 lbs