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Components

Clean

Metcon

Metcon

Settings

Workout

The Cell Gym 8.15.18

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Clean (12 min Emom 2 @ 75%)

Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

Sport
9 min AMRAP
12 DB snatch 50/30#
30 Double unders
15 situps

Metcon (AMRAP - Rounds and Reps)

Life
9 min AMRAP
12 DB Snatch 30/20#
90 Single unders
15 situps

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

Whiteboard:

Wednesday, August 15, 2018

Male Clients

1

Austin
Sunderland

5:00 PM WOD

12 x 2 @ 225 lbs

1

Matthew
Foster

5:00 PM WOD

12 x 2 @ 225 lbs

2

Brandon
Walters

5:30 AM WOD

10 x 2 @ 175 lbs

3

Ben
Skinner

5:30 AM WOD

10 x 2 @ 155 lbs

4

Jeremiah
Thorne

5:00 PM WOD

12 x 2 @ 140 lbs

Female Clients

1

Nikki
Slaugh

5:00 PM WOD

12 x 2 @ 105 lbs

2

Courtney
Davis

5:00 PM WOD

12 x 2 @ 85 lbs

2

Private

8:30 AM WOD (Daycare)

12 x 2 @ 85 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

12 x 2 @ 75 lbs

3

Maralyn
Nava

5:30 AM WOD

12 x 2 @ 75 lbs

4

Private

5:30 AM WOD

12 x 2 @ 55 lbs

4

Jeni
Jones

8:30 AM WOD (Daycare)

12 x 2 @ 55 lbs

hpc (knee hurting and couldn't squat)

4

Renee
Contreras

7:00 PM WOD

12 x 2 @ 55 lbs

4

Karen
Jaress

8:30 AM WOD (Daycare)

1 x 2 @ 55 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 2 @ 0 lbs

Deadlift 175#