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Components

Overhead Squat

Metcon

The Cell Gym 6.20.19

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

Overhead Squat (10 min EMOM 2 reps each minute)

Overhead Squat

getting heavier, working to squatting past parallel

Metcon

Metcon (Time)

LIFE
9.7.5
Ring Rows (challenge yourself, try feet on box)
Dips
Power Snatch 75/55

Metcon (Time)

SPORT
9.7.5
Bar Muscle Up
Power Snatch 95/65

*modify with jumping bar muscle up.

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

Whiteboard:

Thursday, June 24, 2021

Male Clients

Russell
Linman

WOD: 5:00 PM

10 x 2 @ 105 lbs

Brett
McAvoy

WOD 5:30am

1 x 2 @ 45 lbs

Female Clients

Courtney
Davis

WOD: 8:45 AM

4 x 2 @ 80 lbs