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Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 5.30.18

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Weightlifting

Back Squat (Based off recent 1RM )

5@65%
5@75%
3@85%-3 sets

Metcon

Metcon (Time)

4 rounds
8 ring dips
16 pistols
8 handstand pushups
24 walking lunges

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

Whiteboard:

Wednesday, May 30, 2018

Male Clients

1

Austin
Sunderland

5:00 PM WOD

3 x 3 @ 310 lbs

2

Brad
Bosley

5:30 AM WOD

3 x 3 @ 285 lbs

3

Ben
Skinner

5:30 AM WOD

3 x 3 @ 275 lbs

4

Jeremiah
Thorne

5:30 AM WOD

3 x 3 @ 185 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 3 @ 175 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

3 x 3 @ 135 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 3 @ 135 lbs

3

Jordann
Pace

8:30 AM WOD (Daycare)

3 x 3 @ 125 lbs

4

Brooke
Woods

5:30 AM WOD

3 x 3 @ 115 lbs

4

Melanie
Bloomfield

5:30 AM WOD

3 x 3 @ 115 lbs

5

Kayla
Moncur

8:30 AM WOD (Daycare)

3 x 3 @ 95 lbs

5

Renee
Contreras

7:00 PM WOD

3 x 3 @ 95 lbs

6

Ali
Page

8:30 AM WOD (Daycare)

3 x 3 @ 75 lbs

6

Amy
Page

8:30 AM WOD (Daycare)

3 x 3 @ 75 lbs

7

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 3 @ 65 lbs

8

Private

8:30 AM WOD (Daycare)

3 x 3 @ 45 lbs

9

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs