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Components

Weighted Pull-ups

Metcon

The Cell Gym 4.23.19

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

Weighted Pull-ups (4.3.2.2.1.1)

The Strict Pull-up

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
5 DB Clean 50/30
100 single unders
15 situps

Metcon (AMRAP - Rounds and Reps)

SPORT
12min AMRAP
5 Clean 115/75
40 Double Unders
15 Situps

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

Whiteboard:

Tuesday, April 23, 2019

Male Clients

Chris
Mayes

5:30 AM WOD

1 x 2 @ 25 lbs

Ben
Skinner

5:30 AM WOD

1 x 1 @ 25 lbs

Female Clients

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 30 lbs

Nikki
Slaugh

7:00 PM Open Gym/ WOD

2 x 1 @ 25 lbs

1 strict, 2nd one little kip

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 1 @ 25 lbs

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 0 lbs

body