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Components

The Cell "The Blender"

Settings

Workout

The Cell Gym 10.30.15

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)

Skills

Drop Snatch - (Speed Under the Bar)

Metcon

The Cell "The Blender" (AMRAP - Rounds and Reps)

12 AMRAP of The Blender
1 Blender equals:
1 Knees to Elbows
1 Toes To Bar
1 Pull-Up
1 Chest to Bar Pull Up
1 Muscle Up

RX+ is Muscle-Up. Signify in comments

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

Whiteboard:

Friday, October 30, 2015

Male Clients

1

Aaron
Kleiner

8:30 AM WOD (Daycare)

15 + 0

1

Andy
Witcher

8:30 AM WOD (Daycare)

15 + 0

+15box mu's

2

Jeremy
Mussemann

5:30 AM WOD

12 + 0

Major rip with 2 minutes left Did box mU

3

Matthew
Park

8:30 AM WOD (Daycare)

16 + 0

Mod k to e, t2b, box pullup

Female Clients

1

Brooke
Woods

8:30 AM WOD (Daycare)

22 + 0

2

Ami
Bethea

8:30 AM WOD (Daycare)

10 + 1

2 rnds RX+, MU attempt each rnd

3

Joanna
Klaproth

8:30 AM WOD (Daycare)

9 + 4

Rx+

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

8 + 0

took my sweet time. did not want to tear.

5

Lacey
Grainger

8:30 AM WOD (Daycare)

29 + 0

Knees to air, jumping pull ups

6

Private

8:30 AM WOD (Daycare)

21 + 0

6

Jessica
Park

8:30 AM WOD (Daycare)

21 + 0

RX'd half the K2E and T2B, jumping pull ups

7

Alva
Lopez

8:30 AM WOD (Daycare)

15 + 2

from box, k2b, t2b, jumping pu, jumping c2b, no muscle up.

8

Alyssa
Cantrell

8:30 AM WOD (Daycare)

13 + 0

9

Amanda
Sparks

8:30 AM WOD (Daycare)

10 + 0

Box c2b & MU

10

Becky
Lavender

5:30 AM WOD

0 + 0

3 Floor T2B, 3 jumping PU

10

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

0 + 0

10

Melanie
Bloomfield

5:30 AM WOD

0 + 0

modified galore