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Workout

The Cell Gym 07.20.17

Compare to The Cell Gym 07.21.16

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Metcon

Metcon (AMRAP - Rounds and Reps)

Compliments of Chris Spealler
5 x 3:00 AMRAP
3 Power Cleans 135#/75#
6 Push-ups
9 Air Squats
Resting 1 Min between AMRAP

Cool Down

muscle up transition practice.

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

Whiteboard:

Thursday, July 20, 2017

Male Clients

1

Danny
Kimball

5:00 PM WOD

25 + 0

2

Garrett
Blackwell

5:00 PM WOD

22 + 9

3

Matthew
Foster

5:00 PM WOD

21 + 1

4

Danny
Lopez

5:00 PM WOD

20 + 4

5

Ammon
Woods

8:30 AM WOD (Daycare)

20 + 0

6

Ben
Skinner

5:30 AM WOD

18 + 3

7

Parker
Walters

8:30 AM WOD (Daycare)

18 + 0

8

Curtis
Trendler

5:30 AM WOD

15 + 3

9

Tim
Trendler

5:30 AM WOD

15 + 0

10

Jon
Crismon

5:30 AM WOD

11 + 4

115# PCs

Female Clients

1

Private

5:30 AM WOD

22 + 9

2

Maralyn
Nava

5:30 AM WOD

21 + 15

3

Brooke
Woods

8:30 AM WOD (Daycare)

18 + 0

4

Melanie
Bloomfield

5:30 AM WOD

20 + 2

60#

5

Alli
Trendler

5:30 AM WOD

17 + 10

45# power clean

6

Alva
Lopez

5:00 PM WOD

15 + 0

#75 power clean, knee plank push ups

7

Monica
Spencer

5:00 PM WOD

5 + 18