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Components

1 Arm KB Bench Press

Metcon

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Workout

The Cell Gym 07.19.16

Warm-up

Matt Chan

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Strength

1 Arm KB Bench Press (3 x 5)

1 Arm KB Bench Press
3 x 5 each arm - 55/35#

Metcon

Metcon (Time)

3 Round for time:
400M Run
5 Squat Cleans 185/115#
10 Bar facing Burpees

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

Whiteboard:

Tuesday, July 19, 2016

Male Clients

1

Hunter
Smith

5:00 PM WOD

3 x 5 @ 70 lbs

2

Ammon
Woods

5:00 PM WOD

3 x 5 @ 55 lbs

2

Andy
Witcher

9:30 AM WOD (Daycare)

3 x 5 @ 55 lbs

2

Ben
Skinner

5:30 AM WOD

3 x 5 @ 55 lbs

2

chris
keator

5:30 AM WOD

3 x 5 @ 55 lbs

2

Grif
Hiatt

5:30 AM WOD

3 x 5 @ 55 lbs

2

Rich
Holien

5:00 PM WOD

3 x 5 @ 55 lbs

2

Tim
Trendler

5:30 AM WOD

3 x 5 @ 55 lbs

Female Clients

1

Private

5:30 AM WOD

3 x 5 @ 35 lbs

1

Maralyn
Nava

5:30 AM WOD

3 x 5 @ 35 lbs

1

Stephanie
Nix

5:00 PM WOD

3 x 5 @ 35 lbs

2

Aleesa
Wiltbank

Open Gym

3 x 5 @ 26 lbs

2

Ami
Bethea

8:30 AM WOD (Daycare)

3 x 5 @ 26 lbs

Wrong KB on accident

2

Jenn
VanderLinden

Open Gym

3 x 5 @ 26 lbs

2

Private

9:30 AM WOD (Daycare)

3 x 5 @ 26 lbs

3

Brooke
Woods

5:00 PM WOD

3 x 5 @ 25 lbs

3

Courtney
Davis

5:00 PM WOD

3 x 5 @ 25 lbs

3

jennifer
Loya

Open Gym

3 x 5 @ 25 lbs

3

Megan
Kypke

9:30 AM WOD (Daycare)

3 x 5 @ 25 lbs

3

Nikki
Slaugh

9:30 AM WOD (Daycare)

3 x 5 @ 25 lbs

4

Allie
Quent

5:00 PM WOD

3 x 5 @ 20 lbs

5

Kristina
Thornburg

5:30 AM WOD

3 x 5 @ 15 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 5 @ 15 lbs

25# 1st round

6

Aubry

5:00 PM WOD

1 x 5 @ 12 lbs

6

Tyler

5:00 PM WOD

1 x 5 @ 12 lbs