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Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 9.6.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Strength

Deadlift ( 3@70%, 2@80%, 1@90% x3)

Deadlift

Metcon

Metcon (Time)

For Time:
800m Run
75 air squats
100 pushups
75 situps (no touch above head)
800m run

Scaling option:
400m Run
50 air squats
50 pushups
50 situps (no touch above head)
400m run

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

Whiteboard:

Friday, September 09, 2022

Male Clients

1

andrew
post

WOD 5:30am

4 x 1 @ 225 lbs

2

Jeremy
Rowley

WOD: 5:00 PM

4 x 1 @ 205 lbs

3

Greg
Gosper

WOD: 5:00 PM

3 x 1 @ 315 lbs

80%285lbs x3

3

KC
Burkholder

WOD 5:30am

3 x 1 @ 215 lbs

3

Ray
Hammond

WOD: 5:00 PM

3 x 1 @ 245 lbs

3

Brandon
Walters

WOD 5:30am

2 x 1 @ 345 lbs

3

Ryan
Boyer

WOD 5:30am

2 x 1 @ 215 lbs

3

Tim
Schomaker

WOD 5:30am

2 x 1 @ 295 lbs

Heavy - light stars in my eyes after

3

Grif
Hiatt

WOD 5:30am

1 x 1 @ 345 lbs

Female Clients

1

Alva
Lopez

WOD: 5:00 PM

4 x 5 @ 95 lbs

2

Alma
Aguilar

WOD: 5:00 PM

3 x 1 @ 225 lbs

2

Lindie
Rowley

WOD: 5:00 PM

3 x 1 @ 160 lbs

2

Patti
Rowley

WOD: 5:00 PM

3 x 1 @ 175 lbs