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Front Squat

Fight Gone Bad

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Workout

The Cell Gym 4.12.19

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (3 Pause front squat @60% 4x)

Front Squat

*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

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

Whiteboard:

Friday, April 12, 2019

Male Clients

Brandon
Walters

5:30 AM WOD

2 x 3 @ 155 lbs

Ben
Skinner

5:30 AM WOD

1 x 3 @ 155 lbs

Greg
Gosper

5:30 AM WOD

4 x 3 @ 55 lbs

Female Clients

Stephanie
Nix

Friday Evening WOD

4 x 3 @ 123 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 3 @ 103 lbs

Alva
Lopez

Friday Evening WOD

1 x 3 @ 65 lbs

Melanie
Bloomfield

5:30 AM WOD

1 x 3 @ 55 lbs