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Workout

The Cell Gym 04.15.16

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Skills

Power Snatch

Metcon

Metcon (AMRAP - Rounds)

E2MO2M for 30 Min
5 Deadlifts 205/ 115#
5 box jumps 24/20"
5 Toes 2 Bar
5 wall balls 20/14#

If you want a little more challenge go a little heavier on the DL and higher on the box jump

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

Whiteboard:

Friday, April 15, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

15 Rounds

225#dl, 10reps last rnd

1

Austin
Sunderland

Friday Evening WOD

15 Rounds

225# 30 in box jump

2

Eric
Dixon

5:30 AM WOD

13 Rounds

30" BJs

3

Patrick
Begaye

5:30 AM WOD

12 Rounds

Intense. My hand ripped. 👎🏼

4

Ammon
Woods

5:30 AM WOD

10 Rounds

5

JD
Jarvis

5:30 AM WOD

8 Rounds

6

Dane
Rohner

Friday Evening WOD

5 Rounds

9 Rds 3 reps each move

7

Trevor
Page

Friday Evening WOD

15 Rounds

8

Lee
Nix

5:30 AM WOD

5 Rounds

did 3 reps per movement

Female Clients

1

Brooke
Woods

5:30 AM WOD

15 Rounds

1

Private

5:30 AM WOD

15 Rounds

1

Joanna
Klaproth

Friday Evening WOD

15 Rounds

2

Annette
Page

AFT Cardio

15 Rounds

2

Becky
Lavender

5:30 AM WOD

15 Rounds

Floor T2B

2

Janice
Connors

8:30 AM WOD (Daycare)

15 Rounds

95 lb deadlifts knees to elbow

2

Maralyn
Nava

8:30 AM WOD (Daycare)

15 Rounds

last three rounds dropped to three reps #12 wb

2

Megan
Kypke

Friday Evening WOD

15 Rounds

toes to ring

2

Stephanie
Nix

5:30 AM WOD

15 Rounds

ft2b, step ups

3

Lacey
Grainger

AFT Cardio

0 Rounds

555 Calories