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Workout

The Cell Gym 08.22.16

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

Coaches choice

Metcon (4 Rounds for reps)

Four sets of:
Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Rest 4 minutes between sets

Score is you pushups each round

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

Whiteboard:

Monday, August 22, 2016

Male Clients

1

Ammon
Woods

5:00 PM WOD

159 Total Reps

I am not built to run.

2

Hunter
Smith

5:00 PM WOD

132 Total Reps

3

Andy
Witcher

5:00 PM WOD

128 Total Reps

4

Garrett
Blackwell

5:30 AM WOD

122 Total Reps

5

#Derek
Wilcock

5:30 AM WOD

120 Total Reps

40, 30, 30, 20

6

Brig
Woods

7:00 PM WOD

111 Total Reps

7

Ryan
Arnett

8:30 AM WOD (Daycare)

75 Total Reps

8

Aaron
Lavender

5:30 AM WOD

64 Total Reps

9

Ben
Skinner

5:30 AM WOD

62 Total Reps

10

Kyle
Hobbs

5:00 PM WOD

61 Total Reps

11

Jeremy
Mussemann

5:30 AM WOD

58 Total Reps

Running is my krytonite

12

Jon
Crismon

5:00 PM WOD

48 Total Reps

Female Clients

1

Brooke
Woods

5:30 AM WOD

85 Total Reps

2

Sarah
Hill

5:30 AM WOD

84 Total Reps

3

Kim
Riggs

8:30 AM WOD (Daycare)

80 Total Reps

4

Private

8:30 AM WOD (Daycare)

70 Total Reps

5

Jenn
VanderLinden

5:30 AM WOD

65 Total Reps

6

Megan
Kypke

5:00 PM WOD

32 Total Reps

push-ups :(

7

Private

8:30 AM WOD (Daycare)

6 Total Reps

8

Tamra
Hill

8:30 AM WOD (Daycare)

43 Total Reps

9

Ashley
Nelson

8:30 AM WOD (Daycare)

32 Total Reps

10

Alva
Lopez

8:30 AM WOD (Daycare)

29 Total Reps

banded push ups

11

Sefra
Wilson

5:00 PM WOD

11 Total Reps

400m

12

Vanessa
Baldwin

Advanced

0 Total Reps

20 lbs