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Good Mornings

Metcon

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Workout

The Cell Gym 03.22.16

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Strength

Good Mornings (5-5-5)

Good Mornings

Weight should be light enough you can keep good form

Metcon

Metcon (AMRAP - Rounds and Reps)

As many rounds as possible in 8 minutes of:
10 Pistols, alternating
20 Kettlebell swings,
30 Double unders (60 singles scale)

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

Whiteboard:

Tuesday, March 22, 2016

Male Clients

1

Aaron
Kleiner

9:30 AM WOD (Daycare)

5 x 5 @ 95 lbs

1

Bruce
Watkins

7:00 PM WOD

5 x 5 @ 95 lbs

1

Butch
Leckey

7:00 PM WOD

5 x 5 @ 95 lbs

1

Jeremy
Mussemann

5:30 AM WOD

5 x 5 @ 95 lbs

1

Kyle
Hobbs

5:00 PM WOD

5 x 5 @ 95 lbs

2

Braun🍕🍉🐳
Nava

8:30 AM WOD (Daycare)

5 x 5 @ 45 lbs

3

Jon
Crismon

9:30 AM WOD (Daycare)

3 x 5 @ 45 lbs

3

Hunter
Smith

8:30 AM WOD (Daycare)

2 x 5 @ 115 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

95, 115, 135

3

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 155 lbs

95,115,135

Female Clients

1

Whitney
Tullgren

7:00 PM WOD

5 x 5 @ 85 lbs

2

Tamra
Hill

8:30 AM WOD (Daycare)

5 x 5 @ 65 lbs

1st round 45, 2nd round 55, 3rd 65.

3

Aleesa
Wiltbank

5:30 AM WOD

5 x 5 @ 55 lbs

4

Crissy
White Wolf

8:30 AM WOD (Daycare)

5 x 5 @ 45 lbs

5

Biz
Wiltbank

5:30 AM WOD

5 x 5 @ 35 lbs

6

Private

8:30 AM WOD (Daycare)

3 x 5 @ 65 lbs

6

Rachel
Sunderland

5:00 PM WOD

3 x 5 @ 55 lbs

6

Allie
Quent

5:00 PM WOD

2 x 5 @ 55 lbs

6

Becky
Lavender

5:30 AM WOD

1 x 5 @ 105 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 5 @ 65 lbs

6

Courtney
Baker Benziger

5:30 AM WOD

1 x 5 @ 75 lbs

6

Private

5:30 AM WOD

1 x 5 @ 55 lbs

6

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs