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Components

Pendlay Row

Banded Face Pull

Metcon

Settings

Workout

The Cell Gym 6.21.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Pendlay Row (5.5.5.5)

Pendlay Row

supinated grip.

Banded Face Pull (max reps after each set of pendlay row. )

Metcon

Metcon (AMRAP - Rounds)

SPORT
20 min EMOM
Even-15 wallballs 20/14
Odd-30 DU

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
Even-12 wallballs 20/12
Odd-40 sec of single jump rope

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

Whiteboard:

Friday, June 21, 2019

Male Clients

Butch
Leckey

Friday Evening WOD

1 x 5 @ 225 lbs

Brandon
Walters

5:30 AM WOD

1 x 5 @ 125 lbs

Female Clients

Beckie
Douglas

Friday Evening WOD

1 x 5 @ 85 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

5 x 5 @ 75 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 5 @ 75 lbs

Alva
Lopez

Friday Evening WOD

2 x 5 @ 55 lbs