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Workout

The Cell Gym 6.18.15

Warm-up

40m jog
40m high knees
40m slide
40m carioca (grapevine)
20m broad jump
20m lunges
20m bear crawl
15 squats facing the wall
1 min couch stretch
Partner hang stretch

Gymnastics

4 Rounds (not for time)
30 sec Handstand Hold (scale with wall walks or Plate hold over head)
20 hollow body rocks
20 supermans

Metcon

Metcon (4 Rounds for reps)

Tabata!!
Ring Dips
Situps
SDHP 65/45
kettlebell snatch 55/35

Cool Down

250m slow row

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

Whiteboard:

Thursday, June 18, 2015

Male Clients

1

Merlin
Rowley

5:30 AM WOD

250 Total Reps

2

Chris
Keator

8:30 AM WOD (Daycare)

235 Total Reps

2

#Derek
Wilcock

5:30 AM WOD

235 Total Reps

3

Jeffrey
Thomas

8:30 AM WOD (Daycare)

234 Total Reps

4

Aaron
Kleiner

9:30 AM WOD (Daycare)

200 Total Reps

5

Dane
Rohner

5:00 PM WOD

262 Total Reps

6

Butch
Leckey

7:00 PM WOD

231 Total Reps

7

Jon
Crismon

5:00 PM WOD

184 Total Reps

184 reps

8

David
Sloan

5:30 AM WOD

78 Total Reps

Female Clients

1

Amanda
Sparks

8:30 AM WOD (Daycare)

349 Total Reps

Surgery recovery - no heavy lifting

2

Becky
Lavender

5:30 AM WOD

299 Total Reps

3

Kim
Riggs

8:30 AM WOD (Daycare)

278 Total Reps

25# snatch

4

Mindy
Holman

9:30 AM WOD (Daycare)

269 Total Reps

5

Maralyn
Nava

5:30 AM WOD

268 Total Reps

6

Candice
Woods

9:30 AM WOD (Daycare)

262 Total Reps

7

Trisni
Justesen

5:30 AM WOD

261 Total Reps

8

Jessica
Park

8:30 AM WOD (Daycare)

259 Total Reps

9

Lacey
Grainger

9:30 AM WOD (Daycare)

258 Total Reps

10

Allie
Quent

5:30 AM WOD

242 Total Reps

11

Ami
Bethea

9:30 AM WOD (Daycare)

236 Total Reps

bar dips, 25# db snatch

12

Joanna
Klaproth

9:30 AM WOD (Daycare)

231 Total Reps

rx half ring dips

13

Private

7:00 PM WOD

224 Total Reps

14

Courtney
Baker Benziger

5:30 AM WOD

200 Total Reps

15

Meghan
Hyer

9:30 AM WOD (Daycare)

155 Total Reps