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Metcon

Metcon

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Workout

The Cell Gym 09.06.16

Warm-up

Coaches Choice

Skills

Pistol squat

Metcon

A: Metcon (Time)

3 round for time:
4 One arm dumbbell snatch (full squat, alternate) 30/20#
8 cal row
12 HSPU

3:00 rest between A and B

B: Metcon (Time)

3 Rounds for time:

4 alternating pistol squats
8 pullups
12 push-ups

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

Whiteboard:

Tuesday, September 06, 2016

Male Clients

1

Austin
Sunderland

5:00 PM WOD

3:31

2

chris
keator

5:30 AM WOD

6:25

3

Kyle
Hobbs

5:00 PM WOD

3:45

box hspu 30"

4

Conner
Peterson

5:00 PM WOD

3:50

box handstand pushups

5

Jon
Crismon

5:00 PM WOD

5:07

pike HSPU

6

Butch
Leckey

7:00 PM WOD

5:55

50lb snatchx4 goblet suqat x4

7

Andy
Witcher

8:30 AM WOD (Daycare)

6:48

4hspus then hs holds

8

Brett
Gifford

5:30 AM WOD

6:50

Hspu a mess haha

Female Clients

1

Allie
Quent

5:00 PM WOD

6:40

2

Brooke
Woods

5:30 AM WOD

6:45

3

Joanna
Klaproth

8:30 AM WOD (Daycare)

7:47

4

Emilee
Olmstead

5:00 PM WOD

3:32

5

Megan
Kypke

5:00 PM WOD

3:40

#15, pike

6

Nicole
Latham

7:00 PM WOD

5:45

7

Tamra
Hill

8:30 AM WOD (Daycare)

5:51

8

Courtney
Davis

8:30 AM WOD (Daycare)

5:52

15# and box HSPU

9

Lauren
Porter

8:30 AM WOD (Daycare)

6:00

#20 pound dumbell, bending standing HSPU

10

Rachel
Sunderland

5:00 PM WOD

6:38

1 ab mat

11

Nikki
Slaugh

8:30 AM WOD (Daycare)

7:19

20#; 1 ABMAT

12

Cristin
Haase

5:30 AM WOD

7:47

13

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

7:52

7:52 modified

14

Stephanie
Nix

5:30 AM WOD

8:21

box pike hspu

15

Mindy
Holman

8:30 AM WOD (Daycare)

8:51

15 lb dub snatch 2 ab mat hspu