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Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 8.14.18

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Deadlift (3.3.3.3 @ 80%)

Deadlift

Metcon

Metcon (Time)

Life
4 Rounds
250m Row
20 air squats
10 Burpees
12 Ring Rows

Metcon (Time)

Sport
4 rounds
250m Row
10 Back Squats 95/65*
10 Burpees
10 Pullups

Weight is taken from the floor.

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

Whiteboard:

Tuesday, August 14, 2018

Male Clients

1

Butch
Leckey

5:00 PM WOD

4 x 3 @ 425 lbs

2

Austin
Sunderland

5:00 PM WOD

4 x 3 @ 375 lbs

3

Trevor
Page

5:00 PM WOD

4 x 3 @ 315 lbs

4

Tim
Trendler

7:00 PM WOD

4 x 3 @ 305 lbs

5

Ben
Skinner

5:30 AM WOD

4 x 3 @ 285 lbs

6

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

4 x 3 @ 205 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 3 @ 185 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 3 @ 180 lbs

4

Alli
Trendler

7:00 PM WOD

1 x 3 @ 175 lbs

4

Annette
Page

8:30 AM WOD (Daycare)

1 x 3 @ 175 lbs

5

Rachel
Sunderland

5:00 PM WOD

4 x 3 @ 170 lbs

6

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 3 @ 165 lbs

6

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 3 @ 165 lbs

Sumo

7

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

8

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs

9

Kayla
Moncur

5:30 AM WOD

4 x 3 @ 125 lbs

10

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs