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Components

Sumo Box Squat

Annie

Settings

Workout

The Cell Gym 02.10.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Sumo Box Squat (5 x 2 @ 75 - 80%)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

scale with 3 to 1 singles

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

Whiteboard:

Wednesday, February 10, 2016

Male Clients

1

Zachary
Merrill

5:00 PM WOD

7 x 2 @ 285 lbs

2

Austin
Sunderland

5:00 PM WOD

7 x 2 @ 275 lbs

2

Hunter
Smith

5:00 PM WOD

5 x 2 @ 275 lbs

3

Aaron
Kleiner

9:30 AM WOD (Daycare)

5 x 2 @ 265 lbs

4

Joe
Burr

8:30 AM WOD (Daycare)

7 x 2 @ 205 lbs

4

Justin
Cooper

8:30 AM WOD (Daycare)

7 x 2 @ 205 lbs

5

Butch
Leckey

7:00 PM WOD

7 x 2 @ 185 lbs

went light per moody

6

Jon
Crismon

5:00 PM WOD

5 x 2 @ 145 lbs

7

Bruce
Watkins

7:00 PM WOD

5 x 2 @ 125 lbs

8

Eric
Dixon

5:30 AM WOD

2 x 2 @ 185 lbs

2x185, 3x165, 2 x 145

8

Ryan
Arnett

5:00 PM WOD

2 x 2 @ 245 lbs

Female Clients

1

Chloe
Kepner

7:00 PM WOD

5 x 2 @ 145 lbs

#155 one round

1

Jessica
Park

7:00 PM WOD

5 x 2 @ 145 lbs

1

Whitney
Tullgren

7:00 PM WOD

5 x 2 @ 145 lbs

2

Becky
Lavender

5:30 AM WOD

7 x 2 @ 135 lbs

3

Private

5:30 AM WOD

7 x 2 @ 130 lbs

4

Amanda
Sparks

AFT Cardio

7 x 2 @ 115 lbs

4

Mindy
Holman

8:30 AM WOD (Daycare)

7 x 2 @ 115 lbs

4

Ami
Bethea

8:30 AM WOD (Daycare)

5 x 2 @ 115 lbs

5

Brooke
Woods

5:30 AM WOD

7 x 2 @ 110 lbs

6

Melanie
Bloomfield

5:30 AM WOD

7 x 2 @ 105 lbs

7

Megan
Kypke

7:00 PM WOD

7 x 2 @ 85 lbs

7

Courtney
Davis

7:00 PM WOD

5 x 2 @ 85 lbs

8

Nikki
Slaugh

5:30 AM WOD

4 x 2 @ 135 lbs