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Back Squat

Metcon

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Workout

The Cell Gym 12.05.16

Warm-up

Coaches Choice

Strength

Back Squat (3 x 5 @ 60 - 70%)

Back Squat

Metcon

Metcon (Time)

4 Rounds for time:
30 meters (~100 feet) kettlebell suitcase carry right hand 55/35#
30 meters (~100 feet) kettlebell suitcase carry left hand 55/35#
30 meters (~100 feet) kettlebell waiter carry right hand 55/35#
30 meters (~100 feet) kettlebell waiter carry left hand 55/35#
5 KB snatch right arm 55/35#
5 KB snatch left arm. 55/35#

Suitcase carry is basically a one arm farmer walk. KB is held at your side.
Waiter carry you are carrying the KB locked out overhead with the arm straight like an old school waiter would have his arm carrying a tray. You are not carrying the KB on your palm like a tray.

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

Whiteboard:

Monday, December 05, 2016

Male Clients

1

Butch
Leckey

7:00 PM WOD

3 x 5 @ 287 lbs

2

Andy
Witcher

5:30 AM WOD

3 x 5 @ 285 lbs

3

#Derek
Wilcock

5:30 AM WOD

3 x 5 @ 245 lbs

4

Trevor
Page

5:00 PM WOD

3 x 5 @ 195 lbs

5

Troy
McLynn

8:30 AM WOD (Daycare)

3 x 5 @ 155 lbs

Light

6

Carlos
Flores

7:00 PM WOD

3 x 5 @ 135 lbs

205 1 rep try

7

Brandon
Walters

5:30 AM WOD

2 x 5 @ 205 lbs

1x185, 2x205

7

Danny
Lopez

5:00 PM WOD

1 x 5 @ 175 lbs

7

Jon
Crismon

5:00 PM WOD

1 x 5 @ 165 lbs

135, 155

Female Clients

1

Maralyn
Nava

5:30 AM WOD

3 x 5 @ 145 lbs

2

Kim
Riggs

5:30 AM WOD

3 x 5 @ 135 lbs

3

Allie
Quent

5:00 PM WOD

3 x 5 @ 120 lbs

4

Becky
Lavender

8:30 AM WOD (Daycare)

3 x 5 @ 105 lbs

4

Sarah
Hill

5:30 AM WOD

3 x 5 @ 105 lbs

5

jennifer
Loya

7:00 PM WOD

3 x 5 @ 95 lbs

6

Patti
Rowley

5:00 PM WOD

3 x 5 @ 85 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 5 @ 75 lbs

7

Heidi
Mussemann

8:30 AM WOD (Daycare)

3 x 5 @ 75 lbs

7

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 5 @ 75 lbs

7

Mindy
Holman

8:30 AM WOD (Daycare)

3 x 5 @ 75 lbs

8

Tawnya
Gray

5:30 AM WOD

3 x 5 @ 45 lbs

9

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 5 @ 90 lbs

9

Annette
Page

5:00 PM WOD

1 x 5 @ 125 lbs

2@115

9

Megan
Kypke

5:00 PM WOD

1 x 5 @ 125 lbs

2 @ 115