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Components

Snatch

Metcon

Settings

Workout

The Cell Gym 10.25.19

Warm-up

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Snatch (8 min EMOM 2@80% everyminute)

Snatch

Metcon

Metcon (Time)

LIFE
4 Rounds
15 KB RDL 70/50
8 Plate Burpees* 45/25#
5+5 alternating DB Snatch 30/20

*plate raises overhead to complete burpee

Metcon (Time)

SPORT
4 Rounds
10 Deadlift 185/125
10 Burpee over bar
5+5 alternating DB snatch 50/30

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

Whiteboard:

Friday, October 22, 2021

Male Clients

Brandon
Walters

WOD 5:30am

8 x 2 @ 125 lbs

Female Clients

Kim
Riggs

WOD: 8:45 AM

8 x 2 @ 85 lbs

full clean instead

Laura
Peterson

WOD: 8:45 AM

1 x 2 @ 80 lbs

Courtney
Davis

WOD: 8:45 AM

1 x 2 @ 65 lbs

Patti
Rowley

WOD: 5:00 PM

4 x 2 @ 35 lbs

Sore shoulder

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

8 x 2 @ 15 lbs

working thru shoulder issues