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Components

Metcon

Deadlift

Settings

Workout

The Cell Gym 03.30.16

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

Deadlift

Metcon

Metcon (Weight)

Deadlift
3-3-3-3-3-3-3-3
Box Jump
2-1-2-1-2-1-2-1 (BXJ height should be a lower height on the 2's and a higher hight on the 1's)

Deadlift (See above)

Deadlift

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

Whiteboard:

Wednesday, March 30, 2016

Male Clients

1

Trevor
Page

5:00 PM WOD

355 lbs

24 and 30

2

Brandon
Walters

5:30 AM WOD

325 lbs

3

Ammon
Woods

5:30 AM WOD

315 lbs

4

Kyle
Hobbs

7:00 PM WOD

300 lbs

First 5 225# 2-245# 1-300#

5

Eric
Dixon

5:30 AM WOD

285 lbs

6

Danny
Lopez

5:30 AM WOD

265 lbs

37"

6

Merlin
Rowley

5:30 AM WOD

265 lbs

7

Chris
Keator

8:30 AM WOD (Daycare)

245 lbs

195 205 215 225 235 235 245 245

8

Tad
Brown

5:30 AM WOD

225 lbs

30 inch box jump

Female Clients

1

Nikki
Slaugh

5:30 AM WOD

225 lbs

2

Kim
Riggs

5:30 AM WOD

215 lbs

3

Private

5:30 AM WOD

205 lbs

4

Amanda
Sparks

5:30 AM WOD

195 lbs

30" Box Jump

5

Megan
Kypke

5:00 PM WOD

185 lbs

34"

5

Nicole
Latham

9:30 AM WOD (Daycare)

185 lbs

20" high

6

Courtney
Baker Benziger

5:30 AM WOD

175 lbs

20" 24"

7

Rachel
Sunderland

5:00 PM WOD

145 lbs

-average of all weight -increased weight each time

8

Becky
Lavender

5:30 AM WOD

175 lbs

20" box jumps

8

Brooke
Woods

5:30 AM WOD

175 lbs

30 inch box jumps

9

Crissy
White Wolf

8:30 AM WOD (Daycare)

165 lbs

26in box jump

10

Allie
Quent

5:30 AM WOD

155 lbs

11

Maralyn
Nava

5:30 AM WOD

145 lbs

11

Patti
Rowley

8:30 AM WOD (Daycare)

145 lbs