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Metcon

Metcon

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Workout

The Cell Gym 01.25.16

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

Snatch

Metcon

A.: Metcon (AMRAP - Rounds and Reps)

With a running clock complete the following starting at 0:00.
15:00 AMRAP
5 Toes to Bar
10 Hand Release Push-ups
15 Wall Balls 20/14#

Compliments of Ben Burgeron

B: Metcon (Weight)

at 15:00, 5:00 to establish 1 RM snatch

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

Whiteboard:

Monday, January 25, 2016

Male Clients

1

Austin
Sunderland

7:00 PM WOD

10 + 14

2

Ryan
Moody

5:00 PM WOD

10 + 9

3

Andy
Witcher

5:30 AM WOD

10 + 2

Spicy!

4

Brandon
Walters

5:30 AM WOD

9 + 3

5

Garrett
Blackwell

7:00 PM WOD

8 + 21

6

Matthew
Foster

5:30 AM WOD

7 + 22

7

Danny
Lopez

5:30 AM WOD

6 + 16

8

Ryan
Arnett

5:30 AM WOD

6 + 5

9

TYLER
SWAPP

5:30 AM WOD

6 + 28

ground toes to bar

10

Butch
Leckey

7:00 PM WOD

6 + 18

toes to knees

11

Scott
Nelson

5:30 AM WOD

6 + 13

12

Braun🍕🍉🐳
Nava

7:00 PM WOD

6 + 7

13

Trevor
Page

5:00 PM WOD

6 + 0

kte

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

10 + 0

2

Private

8:30 AM WOD (Daycare)

8 + 0

3

Annette
Page

5:00 PM WOD

7 + 0

4

Brooke
Woods

5:30 AM WOD

6 + 17

5

Ami
Bethea

8:30 AM WOD (Daycare)

6 + 15

6

Mindy
Holman

8:30 AM WOD (Daycare)

6 + 1

7

Nikki
Slaugh

8:30 AM WOD (Daycare)

6 + 0

13:10--helping coach the Snatch.

8

Becky
Lavender

5:30 AM WOD

7 + 27

floor T2B

9

Jessica
Park

8:30 AM WOD (Daycare)

7 + 21

floor TTB, knee push up, #12

10

Alva
Lopez

8:30 AM WOD (Daycare)

7 + 12

t2b from floor

11

Private

8:30 AM WOD (Daycare)

6 + 22

12

Lacey
Grainger

8:30 AM WOD (Daycare)

6 + 15

Floor T2B | Floor Press (#25) | Air Squats

13

Emilee
Olmstead

5:00 PM WOD

6 + 5

14

Courtney
Davis

5:00 PM WOD

5 + 20

Half knee PU/ Knees to elbow

15

Dawn
Dotson

7:00 PM WOD

3 + 5

floor t2b