Public Whiteboard

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Components

Weighted Pull-ups

DB Row

Metcon

the Cell Gym 10.30.19

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Weighted Pull-ups (3.3.3.3 getting heavier)

The Strict Pull-up

SPORT

DB Row

LIFE
record row

Metcon

Metcon (Time)

LIFE
4 Rounds
8 Box jumps 20"/12"
10 Tricep dips on the box
12 DB Thrusters 30/20

Metcon (Time)

SPORT
4 Rounds
8 Box jumps 24/20
10 Ring Dips
12 Thrusters 95/65

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

Whiteboard:

Wednesday, October 30, 2019

Male Clients

Brandon
Walters

5:30 AM WOD

1 x 3 @ 35 lbs

Nick
Herbert

WOD

1 x 3 @ 30 lbs

Ben
Skinner

5:30 AM WOD

1 x 3 @ 15 lbs

Female Clients

Jessica
Walters

8:30 AM WOD (Daycare)

1 x 3 @ 35 lbs

All 4 sets