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Metcon

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Workout

The Cell Gym 02.28.17

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Skills

Power Cleans

Metcon

Metcon (AMRAP - Rounds)

Complete as many rounds as possible in 7 minutes of:
135/ 75# power cleans, 10 reps
20 push-ups

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

Whiteboard:

Tuesday, February 28, 2017

Male Clients

1

Brig
Woods

5:30 AM WOD

5 Rounds

2

Austin
Sunderland

4PM WOD

4 Rounds

plus 8

2

#Derek
Wilcock

7:00 PM WOD

4 Rounds

2

3

Brad
Bosley

5:30 AM WOD

5 Rounds

4

Eric
Dixon

5:30 AM WOD

2 Rounds

115

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

4 Rounds

1

Lexi
Moore

8:30 AM WOD (Daycare)

4 Rounds

+11 reps

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 Rounds

+ 10 PC & 6 pushups

2

Rachel
Sunderland

4PM WOD

3 Rounds

3

Ami
Bethea

8:30 AM WOD (Daycare)

4 Rounds

+8. 95# DL & lunges instead

4

Aleesa
Wiltbank

5:30 AM WOD

3 Rounds

25 reps 65# and knee pu

4

Allie
Quent

5:00 PM WOD

3 Rounds

+10, #75 & girl PU

4

Amy
Skinner

5:30 AM WOD

3 Rounds

+8, 45#

4

Beckie
Douglas

8:30 AM WOD (Daycare)

3 Rounds

35lbs 20 push up 40 girls push ups

4

Courtney
Davis

4PM WOD

3 Rounds

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 Rounds

65#, orange banded push-ups (half on knees)

4

Melanie
Bloomfield

5:30 AM WOD

3 Rounds

+10 55#

4

Trisni
Justesen

5:30 AM WOD

3 Rounds

#55

4

Vanessa
Baldwin

5:30 AM WOD

3 Rounds

2 35lbs, knee pu

5

Megan
Kypke

4PM WOD

2 Rounds

+15

5

Patti
Rowley

8:30 AM WOD (Daycare)

2 Rounds

+12 reps, 65#, Rx pushups