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Lynne

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Workout

The Cell Gym 7.14.15

Warm-up

3:00 jump rope
5 lay down to sprint
10 air squats, hold bottom position 3 sec
10 pushups, hold top position 3 sec
10 scorpion stretch
3x30sec handstand hold; scale with plate overhead
10 single leg touch with jump

Skills

Kipping:
*Hollow rock to superman
*PVC Kip paying attention to keeping your body in position from hollow rock to superman
*Kipping from the bar

Metcon

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

You may rest up to 3 minutes between rounds. Pullups should be completed immediately after bench reps are completed.

Cool Down

Stretch biceps and chest

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

Whiteboard:

Tuesday, July 14, 2015

Male Clients

1

Austin
Sunderland

8:30 AM WOD (Daycare)

154 Reps

175 bench

2

Patrick
Gonzales

5:00 PM WOD

130 Reps

180#

3

Merlin
Rowley

7:00 PM WOD

110 Reps

110 reps at175lbs

4

Devin
Day

9:30 AM WOD (Daycare)

94 Reps

195 bench

5

Chris
Keator

5:00 PM WOD

86 Reps

6

Jeffrey
Thomas

8:30 AM WOD (Daycare)

85 Reps

Bench - 165lbs (22 reps) 63 pullups

7

#Derek
Wilcock

5:30 AM WOD

84 Reps

42@ 285# Bench. 42 Pull Ups

8

Brig
Woods

5:00 PM WOD

79 Reps

9

Aaron
Kleiner

8:30 AM WOD (Daycare)

78 Reps

10

Hunter
Smith

5:00 PM WOD

77 Reps

240#

11

Randy
Blount

5:30 AM WOD

71 Reps

12

Kayum
Garcia

5:30 AM WOD

54 Reps

13

Butch
Leckey

7:00 PM WOD

70 Reps

14

Ryan
Arnett

7:00 PM WOD

59 Reps

155 for weight. Orange band pull-ups

Female Clients

1

Becky
Lavender

5:30 AM WOD

139 Reps

80# bench ring rows

2

Kim
Riggs

8:30 AM WOD (Daycare)

87 Reps

95#

3

Amanda
Smith

5:00 PM WOD

81 Reps

65# bench banded pull up grey

4

Stephanie
Nix

5:00 PM WOD

74 Reps

105#, banded strict

5

Private

9:30 AM WOD (Daycare)

72 Reps

6

Michelle
Arnett

7:00 PM WOD

71 Reps

ring rows for pull ups.

7

Private

7:00 PM WOD

70 Reps

8

Jessica
Park

8:30 AM WOD (Daycare)

69 Reps

135# ring row on 2 45# plates

9

Brittney
Blount

8:30 AM WOD (Daycare)

67 Reps

95 lb

10

Joanna
Klaproth

9:30 AM WOD (Daycare)

65 Reps

115

11

Janice
Connors

9:30 AM WOD (Daycare)

58 Reps

75lbs

11

Trisni
Justesen

8:30 AM WOD (Daycare)

58 Reps

95# feet on floor ring rows

12

Lacey
Grainger

9:30 AM WOD (Daycare)

57 Reps

65# Bench Bench (6, 7, 10, 10, 9) Pull Ups (3, 4, 4, 2, 2)

13

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

35 Reps

#95 ring row 2 #45 plates