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Back Squat

Metcon

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Workout

The Cell Gym 08.16.16

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

Strength

Back Squat (3 x 5 with tempo of 22X1 @60% of 1RM)

Back Squat

22X1 equals
2 count dissent
2 count in the bottom
Explode up
1 count at the top

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 9:00
9 med ball cleans 20/14#
9 wall balls
9 burpees

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Whiteboard:

Tuesday, August 16, 2016

Male Clients

1

Hunter
Smith

5:00 PM WOD

3 x 5 @ 245 lbs

1

Ryan
Moody

5:00 PM WOD

3 x 5 @ 245 lbs

2

Jeremy
Mussemann

5:30 AM WOD

3 x 5 @ 225 lbs

3

Brig
Woods

5:00 PM WOD

3 x 5 @ 210 lbs

4

Ben
Skinner

5:30 AM WOD

3 x 5 @ 185 lbs

4

Tim
Trendler

5:30 AM WOD

3 x 5 @ 185 lbs

5

Brandon
Walters

5:30 AM WOD

3 x 5 @ 175 lbs

6

Carlos
Flores

7:00 PM WOD

3 x 5 @ 75 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 5 @ 120 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 5 @ 115 lbs

3

Allie
Quent

5:00 PM WOD

3 x 5 @ 105 lbs

4

Megan
Kypke

5:00 PM WOD

3 x 5 @ 95 lbs

4

Tamra
Hill

8:30 AM WOD (Daycare)

3 x 5 @ 95 lbs

5

Courtney
Davis

8:30 AM WOD (Daycare)

3 x 5 @ 75 lbs

6

jennifer
Loya

7:00 PM WOD

3 x 5 @ 35 lbs