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Deadlift

Metcon

Metcon

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Workout

The Cell Gym 9.12.19

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Strength

Deadlift (5@50%, 4@60%, 3@70%, 2@80%.3x)

Deadlift

Metcon

Metcon (Weight)

8 min EMOM
Even-10 strict press
Odd-8-10 pushups

Metcon (Weight)

8 min EMOM
Even-6+6 back rack lunges barbell
Odd-8-10 back squat (same weight as lunges)

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Butch
Leckey

8:30 AM WOD (Daycare)

1 x 2 @ 375 lbs

2

JD
(Roland) D ...

5:30 AM WOD

1 x 2 @ 315 lbs

3

Brad
Bosley

5:30 AM WOD

1 x 2 @ 295 lbs

4

Greg
Gosper

5:30 AM WOD

1 x 3 @ 205 lbs

5

Tim
Schomaker

5:30 AM WOD

3 x 2 @ 165 lbs

Good weight

Female Clients

1

Private

7:00 PM Open Gym/ WOD

3 x 2 @ 225 lbs

2

Nikki
Slaugh

5:30 AM WOD

3 x 2 @ 173 lbs

Sumo

3

Amy
Skinner

8:30 AM WOD (Daycare)

2 x 2 @ 145 lbs

3

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 2 @ 145 lbs

Felt heavy

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 2 @ 125 lbs

knee is hurting.

5

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 105 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 2 @ 75 lbs

Went easy, did sumos