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Components

Clean

Metcon

Metcon

Settings

Workout

The Cell Gym 4.15.19

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Strength

Clean (10 min emom 2 @ 70%)

Clean

Metcon

Metcon (Time)

LIFE
4 Rounds
10 dips on 2 boxes
40m farmer carry 55/35
30 sec. Plate hold overhead 45/25#
10 KB RDL 55/35

Metcon (Time)

SPORT
4 Rounds
8 Ring Dips
40m Farmer Carry 70/55
30 Sec. HS Hold on wall
8 Deadlift 135/95

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

Whiteboard:

Monday, April 15, 2019

Male Clients

1

Austin
Sunderland

5:00 PM WOD

10 x 2 @ 210 lbs

2

Brad
Bosley

8:30 AM WOD (Daycare)

1 x 2 @ 185 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 2 @ 155 lbs

3

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 2 @ 155 lbs

4

Brandon
Walters

5:30 AM WOD

8 x 2 @ 150 lbs

135 - 145 - then 150 x8

5

Jeremiah
Thorne

5:00 PM WOD

1 x 2 @ 145 lbs

6

Noah
Pagano

5:00 PM WOD

1 x 2 @ 135 lbs

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

10 x 2 @ 115 lbs

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

10 x 2 @ 98 lbs

3

Maralyn
Nava

5:30 AM WOD

10 x 2 @ 95 lbs

4

Private

7:00 PM Open Gym/ WOD

10 x 2 @ 90 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 2 @ 85 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 2 @ 85 lbs

6

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 75 lbs

7

Annette
Page

8:30 AM WOD (Daycare)

1 x 2 @ 70 lbs

7

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 2 @ 70 lbs

8

Alva
Lopez

8:30 AM WOD (Daycare)

10 x 2 @ 55 lbs

8

Patti
Rowley

8:30 AM WOD (Daycare)

10 x 2 @ 55 lbs

9

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 2 @ 35 lbs