Public Whiteboard

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Components

Weighted Pull-ups

Pendlay Row

Metcon

The Cell Gym 3.28.19

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Alternate the movements for 4 rounds

Weighted Pull-ups (3.3.3.3)

The Strict Pull-up

Pendlay Row (3.3.3.3)

Pendlay Row

Metcon

Metcon (Time)

LIFE
21.15.9
box jump over 20/16"
Power Snatch 65/45

Metcon (Time)

SPORT
21.15.19
Box Jump Over 24/20
Power Snatch 95/65

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

Whiteboard:

Thursday, March 28, 2019

Male Clients

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 65 lbs

1x3 @35 2x3 @55

Female Clients

Private

5:30 AM WOD

4 x 3 @ 0 lbs