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Metcon

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Workout

The Cell Gym 01.27.16

Warm-up

Partner

500M Row
Partner med ball tosses
- 10 right
- 10 left
- 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)

Skills

Jerk

Metcon

Metcon (Time)

For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

* Try to use 50% of your 1RM deadlift that you achieved on Tuesday. If you did not deadlift on Tuesday use your previous 1RM

These are Jerks and NOT Push-Press.

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

Whiteboard:

Wednesday, January 27, 2016

Male Clients

1

Austin
Sunderland

5:00 PM WOD

10:12

155lbs

2

Ryan
Moody

7:00 PM WOD

14:35

185

3

Scott
Nelson

5:30 AM WOD

17:01

4

Devin
Day

8:30 AM WOD (Daycare)

12:00

95 lbs. work technique Butterflies

5

Andy
Witcher

5:30 AM WOD

12:15

135# yes i did tear

6

Joe
Burr

8:30 AM WOD (Daycare)

12:35

7

Butch
Leckey

7:00 PM WOD

13:10

115 split jerk

8

Ryan
Arnett

5:00 PM WOD

15:44

115/2 rounds 135/last round orange band pull-ups/ring rows

9

Tyler
Swapp

5:30 AM WOD

15:48

115 split jerk ring rows

10

Merlin
Rowley

8:30 AM WOD (Daycare)

15:58

11

Matthew
Park

5:00 PM WOD

20:30

65# Jerk Grey banded pullups/ringrows

12

Danny
Johnson

5:30 AM WOD

30:00

13

Merlin
Rowley

5:30 AM WOD

0:00

Female Clients

1

Candice
Woods

8:30 AM WOD (Daycare)

13:56

2

Whitney
Tullgren

7:00 PM WOD

8:25

3

Chloe
Kepner

7:00 PM WOD

9:34

#35 / ring rows

4

Courtney
Davis

7:00 PM WOD

9:53

45lbs / ring rows

5

Private

7:00 PM WOD

10:15

6

Becky
Lavender

5:30 AM WOD

11:42

65# jerk, ring rows

7

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

11:50

#45 RR

8

Alva
Lopez

8:30 AM WOD (Daycare)

13:05

45# jerk, ring rows

9

Janice
Connors

8:30 AM WOD (Daycare)

13:55

45 lb jerks ring rows

10

Ami
Bethea

8:30 AM WOD (Daycare)

14:05

45#, RX pullups

11

Crissy
White Wolf

8:30 AM WOD (Daycare)

15:34

The baby bar. And ring rows

12

Mindy
Holman

8:30 AM WOD (Daycare)

15:41

45# bar Band modified pull ups

13

Private

5:30 AM WOD

23:25