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Back Squat

Metcon

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Workout

The Cell Gym 7.10.18

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Weightlifting

Back Squat (4x5 reps)

Back Squat

Try to reach heavy 5 reps for all 4 sets.

Metcon

Metcon (Time)

8 Rounds for Time
15 wallballs 20/14#
8 hand release pushups
5 box jumps 20/14

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

Whiteboard:

Tuesday, July 10, 2018

Male Clients

1

Ben
Skinner

5:30 AM WOD

1 x 5 @ 245 lbs

2

Austin
Hildebrand

5:00 PM WOD

1 x 5 @ 225 lbs

2

Tim
Trendler

7:00 PM WOD

1 x 5 @ 225 lbs

3

Jon
Crismon

5:30 AM WOD

4 x 5 @ 135 lbs

Female Clients

1

Gina
Cushing

7:00 PM WOD

1 x 5 @ 150 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 5 @ 145 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 5 @ 125 lbs

4

Jordann
Pace

8:30 AM WOD (Daycare)

3 x 5 @ 105 lbs

4

Courtney
Davis

5:00 PM WOD

1 x 5 @ 105 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

Wasn’t really feeling it :/

5

Jodee
Brinkerhoff

5:30 AM WOD

1 x 5 @ 85 lbs

6

Amy
Skinner

5:30 AM WOD

1 x 3 @ 90 lbs