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Fight Gone Bad

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Workout

The Cel Gym 7.29.15

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Cool Down

Slow 500m row OR slow 400m run

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

Whiteboard:

Wednesday, July 29, 2015

Male Clients

1

Matthew
Foster

5:00 PM WOD

339 Total Reps

2

aUSTIN
sUNDERLAND

5:00 PM WOD

315 Total Reps

3

Hunter
Smith

7:00 PM WOD

310 Total Reps

4

Chris
Keator

8:30 AM WOD (Daycare)

289 Total Reps

5

Randy
Blount

7:00 PM WOD

274 Total Reps

6

Aaron
Kleiner

8:30 AM WOD (Daycare)

235 Total Reps

7

Scott
Nelson

5:30 AM WOD

216 Total Reps

8

Danny
Lopez

5:30 AM WOD

215 Total Reps

185#

9

Jon
Crismon

5:30 AM WOD

171 Total Reps

10

Danny
Johnson

5:30 AM WOD

196 Total Reps

Female Clients

1

Jenn
VanderLinden

7:00 PM WOD

271 Total Reps

2

Becky
Lavender

5:30 AM WOD

255 Total Reps

3

Candice
Woods

8:30 AM WOD (Daycare)

245 Total Reps

4

Private

5:30 AM WOD

226 Total Reps

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

216 Total Reps

6

Trisni
Justesen

5:30 AM WOD

215 Total Reps

7

Amanda
Smith

7:00 PM WOD

209 Total Reps

8

Stephanie
Nix

5:00 PM WOD

205 Total Reps

9

Annette
Page

5:00 PM WOD

254 Total Reps

10

Alva
Lopez

8:30 AM WOD (Daycare)

233 Total Reps

12# WB, 35# sdhp, 35# pp, step up box

11

Amanda
Sparks

8:30 AM WOD (Daycare)

232 Total Reps

#35 sumo and pp, #14 wall ball

12

Maralyn
Nava

5:30 AM WOD

226 Total Reps

13

Rachel
Hutzler

7:00 PM WOD

202 Total Reps