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Workout

The Cell Gym 07.21.16

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Metcon

Metcon (AMRAP - Rounds and Reps)

Compliments of Chris Spealler
5 x 3:00 AMRAP
3 Power Cleans 135#/75#
6 Push-ups
9 Air Squats
Resting 1 Min between AMRAP

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

Whiteboard:

Thursday, July 21, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

21 + 0

4,4,4,4,5

1

chris
keator

5:30 AM WOD

21 + 0

2

Hunter
Smith

5:00 PM WOD

20 + 0

3

Ammon
Woods

8:30 AM WOD (Daycare)

18 + 0

3,4,3,4,4

4

Garrett
Blackwell

5:30 AM WOD

16 + 15

5

Danny
Lopez

7:00 PM WOD

16 + 3

6

#Derek
Wilcock

9:30 AM WOD (Daycare)

15 + 0

7

Ben
Skinner

5:30 AM WOD

14 + 0

8

Jon
Crismon

5:30 AM WOD

15 + 1

95# PCs

9

Tim
Trendler

5:30 AM WOD

12 + 2

10

Butch
Leckey

7:00 PM WOD

10 + 0

145, ring push up

Female Clients

1

Private

5:30 AM WOD

18 + 2

2

Amanda
Sparks

8:30 AM WOD (Daycare)

16 + 18

3

Brooke
Woods

8:30 AM WOD (Daycare)

15 + 1

4

Megan
Kypke

9:30 AM WOD (Daycare)

15 + 0

5

Courtney
Davis

9:30 AM WOD (Daycare)

12 + 9

1ST RX!!!!!!!!!!!!!!!!!!!!!!!!!

6

Ami
Bethea

5:00 PM WOD

12 + 0

3 hrs sleep. Almost died.

7

Presley
Smith

5:00 PM WOD

17 + 0

8

Private

8:30 AM WOD (Daycare)

15 + 33

8

Patti
Rowley

8:30 AM WOD (Daycare)

15 + 33

9

Jordann
Pace

8:30 AM WOD (Daycare)

15 + 9

10

Rachel
Hutzler

7:00 PM WOD

15 + 6

11

jennifer
Loya

7:00 PM WOD

14 + 6

12

Kim
Munger

5:30 AM WOD

11 + 0

13

Kristina
Thornburg

5:30 AM WOD

9 + 0

55lb clean/9 rnds ,10th rnd to 2squats