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Workout

The Cell Gym 02.12.16

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Skills

Handstand Pushup Progression - Focus on balancing

Metcon

Metcon (Time)

5 Rounds for time:
9 Hang Squat Cleans 135/
9 Box Jumps 30/24"

Complete 2 HSPU between Rounds

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

Whiteboard:

Friday, February 12, 2016

Male Clients

1

Zachary
Merrill

Friday Evening WOD

9:52

2

Andy
Witcher

5:30 AM WOD

10:09

3

Matthew
Foster

5:30 AM WOD

10:29

4

Brandon
Walters

5:30 AM WOD

10:48

5

Jeremy
Mussemann

5:30 AM WOD

13:30

#yikes

6

Hunter
Smith

8:30 AM WOD (Daycare)

17:47

7

Jon
Crismon

Friday Evening WOD

11:46

65# hang squat clean, 24" box jumps, pike hspu, red zone whole ti...

8

Justin
Cooper

8:30 AM WOD (Daycare)

12:28

115#. Sorry for the excessive grunting. Brutal

9

Eric
Dixon

5:30 AM WOD

12:49

85# BAR

10

Joe
Burr

8:30 AM WOD (Daycare)

13:37

Scaled: 95lbs, box step ups, pike push ups

11

#Derek
Wilcock

Friday Evening WOD

18:00

4rds, #135, 30", 2 hspu,

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

7:55

#25 each DB squat clean, 20 step up, pike

2

Courtney
Baker Benziger

5:30 AM WOD

8:52

#45, 20", AND PIKED hspu

3

Becky
Lavender

5:30 AM WOD

9:16

45#, 20" BOX JUMP, PIKED HSPU

4

Private

8:30 AM WOD (Daycare)

9:20

5

Brooke
Woods

8:30 AM WOD (Daycare)

9:44

55#

6

Tamra
Hill

8:30 AM WOD (Daycare)

10:10

#35 step ups pike pushups

7

Heidi
Mussemann

8:30 AM WOD (Daycare)

10:41

#45, 1 ab mat

8

Nikki
Slaugh

8:30 AM WOD (Daycare)

11:25

65#; 1 round with 1 ABMAT; 3 rx hspu

9

Ami
Bethea

8:30 AM WOD (Daycare)

12:01

50#, Rx hspu, box jumps

10

Candice
Woods

8:30 AM WOD (Daycare)

12:28

11

Private

5:30 AM WOD

13:07