Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

The Cell Gym 05.18.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Pull Ups
3 X 5 Temp Pull Ups
311X

Metcon

*I want to see the difference in time between both workouts. Athletes should go all out on each one

A: Metcon (Time)

11 - 7 - 3
Thrusters 95/65#
Burpees

5 Min Rest between A and B

B: Metcon (Time)

11 - 7 - 3
Thrusters 95/65#
Burpees

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

Whiteboard:

Wednesday, May 18, 2016

Male Clients

1

Austin
Sunderland

5:00 PM WOD

1:46

2

Brandon
Walters

5:30 AM WOD

1:52

3

Andy
Witcher

5:00 PM WOD

1:56

4

Devin
Day

8:30 AM WOD (Daycare)

2:10

5

Hunter
Smith

5:00 PM WOD

2:12

6

Kyle
Hobbs

5:00 PM WOD

3:02

7

Trevor
Page

5:00 PM WOD

3:08

8

Dane
Rohner

5:00 PM WOD

3:25

9

Eric
Dixon

5:30 AM WOD

3:31

10

Merlin
Rowley

5:30 AM WOD

3:55

11

Tad
Brown

5:30 AM WOD

3:56

12

JD
Jarvis

5:30 AM WOD

4:03

13

Patrick
Begaye

5:30 AM WOD

4:04

14

Jon
Crismon

5:00 PM WOD

4:09

15

Grant
Peterson

5:30 AM WOD

4:44

16

Hunter
Carrigan

5:00 PM WOD

4:16

thruster 85

17

Joe
Burr

8:30 AM WOD (Daycare)

5:02

65 LBS

Female Clients

1

Kim
Riggs

5:30 AM WOD

2:25

2

Annette
Page

5:00 PM WOD

2:51

3

Emilee
Olmstead

7:00 PM WOD

2:58

4

Rachel
Sunderland

5:00 PM WOD

3:17

5

Jenn
VanderLinden

5:30 AM WOD

3:24

6

Becky
Lavender

5:30 AM WOD

3:39

7

Brooke
Woods

5:30 AM WOD

3:44

8

Megan
Kypke

5:00 PM WOD

3:47

9

Private

5:30 AM WOD

4:06

10

Mindy
Holman

8:30 AM WOD (Daycare)

2:55

35 lb

11

Amanda
Sparks

8:30 AM WOD (Daycare)

3:10

#55

12

Lacey
Grainger

8:30 AM WOD (Daycare)

4:04

45#

13

Whitney
Tullgren

7:00 PM WOD

4:10

#55