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Workout

The Cell Gym 09.29.16

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Skills

KB Clean & Jerk

Metcon

Metcon (Time)

5 Rounds For Time:
15 KB Swings 53/35#
10 KB walking Lunges (10 each Leg) 53/35#
10 1 arm KB clean & Jerk (each arm) 53/35#
40 Double Unders (if you've been at the cell more than 3 months it is 5x for singles) if not 3x singles

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

Whiteboard:

Thursday, September 29, 2016

Male Clients

1

Matthew
Foster

5:30 AM WOD

27:19

2

Andy
Witcher

8:30 AM WOD (Daycare)

20:00

DNF. 3 rnds, 2 kid potty trips and a can of whinny baby

3

Garrett
Blackwell

5:30 AM WOD

21:20

35# kb. 1st day back from 2 week hiatus

4

Ryan
Arnett

5:00 PM WOD

25:37

55kbs 35squat 35 lung

5

Brett
Gifford

7:00 PM WOD

27:19

53lb swing/lunge 35lbjerk Singles

6

Jon
Crismon

5:00 PM WOD

29:22

55# KB swing, rest 35#

7

Carlos
Flores

7:00 PM WOD

31:00

35# KB

Female Clients

1

Megan
Kypke

5:00 PM WOD

33:24

2

Ami
Bethea

8:30 AM WOD (Daycare)

15:02

25/20# C&J 3 rnds/ PL day

3

Rachel
Sunderland

5:00 PM WOD

19:49

25#

4

Private

8:30 AM WOD (Daycare)

20:11

5

Kim
Riggs

8:30 AM WOD (Daycare)

21:05

rx except 25#cj

6

Sarah
Hill

5:00 PM WOD

21:58

25# DUs

7

Allie
Quent

5:00 PM WOD

23:31

#25lb, 200 singles

8

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

26:15

25# kb 1st round, 15# kb, 80 singles

9

Melanie
Bloomfield

5:30 AM WOD

28:28

25# THEN 15# SOME DU SOME SINGLE

10

Aleesa
Wiltbank

5:30 AM WOD

28:33

11

Vanessa
Baldwin

5:00 PM WOD

29:28

25# 15# clean

12

jennifer
Loya

7:00 PM WOD

30:24

25lbs kettle ball