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Components

Fight Gone Bad

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Workout

The Cell Gym 08.23.16

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Skills

SDHP

Metcon

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.

Women:
Wallball 14#
SDHP 45#
Box JUmps 20"
Push Press 45#

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

Whiteboard:

Tuesday, August 23, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

310 Total Reps

2

Ammon
Woods

5:00 PM WOD

301 Total Reps

3

Brandon
Walters

5:30 AM WOD

294 Total Reps

4

Kyle
Hobbs

5:00 PM WOD

287 Total Reps

5

#Derek
Wilcock

5:00 PM WOD

282 Total Reps

6

Brig
Woods

7:00 PM WOD

278 Total Reps

7

Ben
Skinner

5:30 AM WOD

235 Total Reps

8

Tim
Trendler

5:30 AM WOD

208 Total Reps

9

Butch
Leckey

7:00 PM WOD

195 Total Reps

10

Jon
Crismon

7:00 PM WOD

172 Total Reps

11

Trevor
Page

7:00 PM WOD

249 Total Reps

kb swings

12

Carlos
Flores

7:00 PM WOD

203 Total Reps

45# SDHP & push press

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

322 Total Reps

2

Sarah
Hill

5:30 AM WOD

279 Total Reps

3

Private

8:30 AM WOD (Daycare)

264 Total Reps

4

Megan
Kypke

5:00 PM WOD

250 Total Reps

5

Rachel
Sunderland

5:00 PM WOD

236 Total Reps

6

Brooke
Woods

5:30 AM WOD

232 Total Reps

7

jennifer
Loya

7:00 PM WOD

195 Total Reps

8

Lauren
Porter

5:30 AM WOD

288 Total Reps

288

9

Becky
Lavender

8:30 AM WOD (Daycare)

242 Total Reps

step ups

10

Maralyn
Nava

5:30 AM WOD

240 Total Reps

11

Nicole
Latham

8:30 AM WOD (Daycare)

220 Total Reps

wimpy! 35# bar, 12# wb, step up

12

Tamra
Hill

8:30 AM WOD (Daycare)

209 Total Reps

45#

13

Melanie
Bloomfield

5:30 AM WOD

207 Total Reps

12# ball 45# sdhp 34# push box steps

14

Jordann
Pace

8:30 AM WOD (Daycare)

194 Total Reps

15

Patti
Rowley

8:30 AM WOD (Daycare)

188 Total Reps