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Components

Fight Gone Bad

Settings

Workout

The Cell Gym 11.26.15

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Metcon

Fight Gobble Bad

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.

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

Whiteboard:

Thursday, November 26, 2015

Male Clients

1

Andy
Witcher

Thanksgiving WOD - 7:30am

319 Total Reps

2

Hunter
Smith

Thanksgiving WOD - 7:30am

252 Total Reps

3

Dane
Rohner

Thanksgiving WOD - 7:30am

211 Total Reps

4

Butch
Leckey

Thanksgiving WOD - 7:30am

200 Total Reps

4

Todd
Bowman

Thanksgiving WOD - 7:30am

200 Total Reps

Female Clients

1

Joanna
Klaproth

Thanksgiving WOD - 7:30am

274 Total Reps

2

Private

Thanksgiving WOD - 7:30am

243 Total Reps

3

Maralyn
Nava

Thanksgiving WOD - 7:30am

229 Total Reps

4

Private

Thanksgiving WOD - 7:30am

228 Total Reps

5

Aleesa
Wiltbank

Thanksgiving WOD - 7:30am

226 Total Reps

6

Emilee
Olmstead

Thanksgiving WOD - 7:30am

217 Total Reps

7

Brooke
Woods

Thanksgiving WOD - 7:30am

216 Total Reps

8

Amanda
Smith

Thanksgiving WOD - 7:30am

194 Total Reps

9

Private

Thanksgiving WOD - 7:30am

183 Total Reps

10

Dawn
Dotson

Thanksgiving WOD - 7:30am

122 Total Reps

step ups; skipped 4 stations total