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Components

Turkish Get Up

Metcon

Settings

Workout

The Cell Gym 04.05.16

Warm-up

This is warm up / Skill

500M Row
10 PVC Pull Overs
10 KB Deadlifts
5 KB Swings
10 Alternating one arm KB Swings (5 each arm)
10 one arm KB swing to row (5 each arm)
10 Goblet Squats

Strength

Turkish Get Up (3 x 3 each side)

Turkish Get Up

Metcon

Metcon (Time)

3 rounds for time:
10 one arm KB Swing to Row (5 each side) 35#/25#
1 Rope Climb
800M Run

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Whiteboard:

Tuesday, April 05, 2016

Male Clients

1

chris
keator

5:00 PM WOD

3 x 3 @ 35 lbs

1

Zachary
Merrill

9:30 AM WOD (Daycare)

3 x 3 @ 35 lbs

2

Bruce
Watkins

7:00 PM WOD

3 x 3 @ 25 lbs

3

Kyle
Hobbs

5:00 PM WOD

3 x 3 @ 15 lbs

4

Jon
Crismon

5:00 PM WOD

1 x 3 @ 25 lbs

LA25#, RA35#

Female Clients

1

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

3 x 3 @ 25 lbs

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 3 @ 25 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 3 @ 20 lbs

3

Private

8:30 AM WOD (Daycare)

3 x 3 @ 15 lbs

3

Becky
Lavender

5:30 AM WOD

3 x 3 @ 15 lbs

3

Jessica
Park

9:30 AM WOD (Daycare)

3 x 3 @ 15 lbs

3

Joanna
Klaproth

5:30 AM WOD

3 x 3 @ 15 lbs

4

Aleesa
Wiltbank

5:30 AM WOD

3 x 3 @ 12 lbs

5

Biz
Wiltbank

5:30 AM WOD

3 x 3 @ 10 lbs

5

Megan
Kypke

Open Gym (Pilot)

3 x 3 @ 10 lbs

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5

RC
Kosierowski

5:30 AM WOD

3 x 3 @ 10 lbs

6

Stephanie
Nix

5:00 PM WOD

2 x 3 @ 25 lbs

6

Amanda
Sparks

5:30 AM WOD

1 x 3 @ 15 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 3 @ 15 lbs

6

Lacey
Grainger

9:30 AM WOD (Daycare)

1 x 3 @ 15 lbs