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Components

Metcon

Metcon

Settings

Workout

The Cell Gym 08.27.15

Warm-up

Partner

500M Row
Partner med ball tosses
- 10 right
- 10 left
- 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)

Skills

Muscle Snatch

Metcon

A: Metcon (AMRAP - Reps)

Eight Stations with TABATA Song
1) Dead Lift (Set up multiple weights in DL coral) 225/135#
2) KB Swing 55/35#
3) Dips
4) Wall Balls 20/14#
5) Push-Ups
6) Muscle Snatch 95/55#
7) Sit-ups
8) Burpees

:20 seconds at each station. You have :10 seconds to rotate.
Score is total reps

If you choose at the end. Rest 5 minutes and do it again.

B: Metcon (AMRAP - Reps)

Eight Stations with TABATA Song
1) Dead Lift (Set up multiple weights in DL coral) 225/135#
2) KB Swing 55/35#
3) Dips
4) Wall Balls 20/14#
5) Push-Ups
6) Muscle Snatch 95/55#
7) Sit-ups
8) Burpees

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

Whiteboard:

Thursday, August 27, 2015

Male Clients

1

Ammon
Woods

5:30 AM WOD

96 Reps

2

Chris
Keator

8:30 AM WOD (Daycare)

90 Reps

2

Patrick
Gonzales

5:00 PM WOD

90 Reps

3

Merlin
Rowley

5:00 PM WOD

84 Reps

4

Aaron
Kleiner

9:30 AM WOD (Daycare)

83 Reps

5

Rich
Holien

5:00 PM WOD

82 Reps

6

Jeffrey
Thomas

5:30 AM WOD

81 Reps

7

Ryan
Arnett

5:30 AM WOD

77 Reps

8

Trevor
Page

5:00 PM WOD

81 Reps

band dips

9

Danny
Johnson

5:30 AM WOD

72 Reps

9

Todd
Bowman

7:00 PM WOD

72 Reps

ring rows, not dips

10

Tim
Trendler

7:00 PM WOD

61 Reps

Female Clients

1

Private

8:30 AM WOD (Daycare)

81 Reps

2

Annette
Page

5:00 PM WOD

70 Reps

3

Brooke
Woods

7:00 PM WOD

65 Reps

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

61 Reps

5

Ami
Bethea

9:30 AM WOD (Daycare)

59 Reps

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

59 Reps

6

Brittney
Blount

8:30 AM WOD (Daycare)

88 Reps

95 deadlift, 35 muscle snatch, band dips

7

Jenn
VanderLinden

5:00 PM WOD

85 Reps

8

Courtney
Baker Benziger

9:30 AM WOD (Daycare)

82 Reps

#35 snatch, #95 DL, banded PUs, green band dips

9

Becky
Lavender

5:30 AM WOD

75 Reps

scaled dips & snatch

10

Maralyn
Nava

5:30 AM WOD

73 Reps

11

Aleesa
Wiltbank

5:30 AM WOD

70 Reps

11

Private

7:00 PM WOD

70 Reps

12

Amanda
Sparks

8:30 AM WOD (Daycare)

69 Reps

#35 muscle snatch, band dips

13

Lacey
Grainger

9:30 AM WOD (Daycare)

68 Reps

95# Deadlift, Orange Banded Dip, 12# Wallball, 35# Muscle Snatch

14

Allie
Quent

5:00 PM WOD

67 Reps

14

Meghan
Hyer

9:30 AM WOD (Daycare)

67 Reps

15

sara
brova

7:00 PM WOD

65 Reps

16

Alli
Trendler

7:00 PM WOD

59 Reps

17

Trisni
Justesen

5:00 PM WOD

52 Reps

forgot dips:)

18

Dawn
Dotson

7:00 PM WOD

51 Reps

19

Chloe
Kepner

8:30 AM WOD (Daycare)

39 Reps

0 dips, 35# muscle snatch, 95# DL, 25# KB

20

Alyssa
Cantrell

5:00 PM WOD

32 Reps