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Workout

The Cell Gym 07.29.16

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Skills

Split Snatch

Metcon

Metcon (Time)

Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

* scale bar muscle ups with the different levels in this video. http://youtu.be/iAF-0AXHl_E

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

Whiteboard:

Friday, July 29, 2016

Male Clients

1

Brandon
Walters

5:30 AM WOD

14:11

2

Patrick
Gonzales

Friday Evening WOD

14:20

3

Garrett
Blackwell

5:30 AM WOD

14:36

ugly snatch

4

Ryan
Arnett

Friday Evening WOD

11:58

95lb sn/ pull ups/sprint all out

5

Parker
Walters

8:30 AM WOD (Daycare)

12:36

95lbs hips to bar

6

Lee
Nix

Friday Evening WOD

18:57

chest to bar pull ups

7

Tim
Trendler

5:30 AM WOD

19:32

8

Danny
Lopez

Friday Evening WOD

23:03

115# - 4,4,6 MU's

Female Clients

1

Megan
Kypke

Friday Evening WOD

11:43

#55 kipping pull ups

2

Alva
Lopez

Friday Evening WOD

13:43

35# split snatch and ring rows

3

Brooke
Woods

8:30 AM WOD (Daycare)

14:06

45#, c2b

4

Mindy
Holman

8:30 AM WOD (Daycare)

14:09

Had to drop from 45 lb to 40 lb on 2nd round to keep form

5

Tamra
Hill

8:30 AM WOD (Daycare)

14:10

45# red band for muscle ups

6

Ami
Bethea

8:30 AM WOD (Daycare)

14:13

53#, C2B

7

Emilee
Olmstead

Friday Evening WOD

15:47

75lb, strict pull ups

8

Nikki
Slaugh

5:30 AM WOD

16:57

65# (2 reps Rx); C2B; treadmill

9

Stephanie
Nix

Friday Evening WOD

17:33

rx weight,ring rows....sucky running

10

Private

5:30 AM WOD

19:03