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Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 5.15.19

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

Deadlift ( 5@60%, 5@70%, 4@80%, 4@85%, 3@90% 2x)

Deadlift

Metcon

Metcon (Time)

LIFE
4 Rounds
6+6 Alt. DB Snatch 30/20
8 Box jump 20/16
40m Farmer Carry 55/35

Metcon (Time)

SPORT
4 Rounds
6+6 alt. db snatch 50/30
8 Box Jump 24/20
40m KB Farmer Carry 70/55

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

Whiteboard:

Wednesday, May 15, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 3 @ 405 lbs

low calories, low weight! eat more

2

Brad
Bosley

5:30 AM WOD

1 x 3 @ 365 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 3 @ 325 lbs

4

Jeremiah
Thorne

5:30 AM WOD

1 x 3 @ 275 lbs

sore back

5

Greg
Gosper

5:30 AM WOD

5 x 5 @ 85 lbs

2 sets 5 reps 105 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

3 x 3 @ 250 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 210 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 3 @ 175 lbs

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

2 x 3 @ 170 lbs

5

Amy
Skinner

5:30 AM WOD

2 x 3 @ 165 lbs

6

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 4 @ 155 lbs

70%

6

Aleesa
Wiltbank

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

6

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

Best wod!! Love love this one !! Well done coach!

7

Melanie
Bloomfield

5:30 AM WOD

2 x 3 @ 125 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 125 lbs

8

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 1 @ 150 lbs