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Metcon

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Workout

The Cell Gym 11.28.16

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Skills

Front Squat

Metcon

Metcon (9 Rounds for weight)

Front Squat 3-3-3-3-2-2-2-1-1
Box Jumps 2-1-2-1-2-1-2-1-2

These front squats should be heavy. Alternate on the box jumps between two heights. sets of two should be lower height than the sets of one rep

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

Whiteboard:

Monday, November 28, 2016

Male Clients

1

Ryan
Moody

5:00 PM WOD

2565 Total lbs

2nd try. More effort this time. ;-)

2

Andy
Witcher

5:30 AM WOD

2545 Total lbs

3

#Derek
Wilcock

5:00 PM WOD

2265 Total lbs

3

Ryan
Moody

8:30 AM WOD (Daycare)

2265 Total lbs

4

Devin
Day

8:30 AM WOD (Daycare)

2145 Total lbs

5

Brandon
Walters

5:30 AM WOD

1745 Total lbs

6

Troy
McLynn

8:30 AM WOD (Daycare)

1505 Total lbs

7

Ammon
Woods

5:30 AM WOD

1455 Total lbs

7

Danny
Lopez

5:30 AM WOD

1455 Total lbs

8

Carlos
Flores

7:00 PM WOD

1275 Total lbs

9

Alex
Collins

5:00 PM WOD

1695 Total lbs

Female Clients

1

Sefra
Wilson

5:00 PM WOD

1695 Total lbs

2

Maralyn
Nava

5:30 AM WOD

1275 Total lbs

3

Megan
Kypke

5:00 PM WOD

1190 Total lbs

4

Nikki
Slaugh

5:30 AM WOD

1105 Total lbs

5

Private

5:30 AM WOD

1030 Total lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1030 Total lbs

6

Courtney
Davis

5:00 PM WOD

1005 Total lbs

7

Sarah
Hill

5:30 AM WOD

1000 Total lbs

8

Rachel
Sunderland

7:00 PM WOD

930 Total lbs

9

Becky
Lavender

8:30 AM WOD (Daycare)

870 Total lbs

10

Ami
Bethea

8:30 AM WOD (Daycare)

855 Total lbs

11

jennifer
Loya

7:00 PM WOD

827 Total lbs

12

Patti
Rowley

8:30 AM WOD (Daycare)

805 Total lbs

120# pr

13

Melanie
Bloomfield

8:30 AM WOD (Daycare)

800 Total lbs

14

Tamra
Hill

8:30 AM WOD (Daycare)

765 Total lbs