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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 03.05.16 - The Cell Gym
Class
(All)
7:30 AM WOD
8:30am Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
The Cell Gym 03.05.16
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Metcon
Metcon (Time)
"Mini Murph"
800M Run
50 Pullups
100 Push Ups
150 squats
800M Run
*try to complete it without partioning the movements.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 05, 2016
Male Clients
1
Tyler
Swapp
7:30 AM WOD
20:18
no partion
2
Brandon
Walters
7:30 AM WOD
23:28
3
Eric
Dixon
7:30 AM WOD
25:50
4
#Derek
Wilcock
7:30 AM WOD
33:02
5
Andy
Witcher
7:30 AM WOD
32:00
DNF. rx but no 800run to end. Plantar fasciitis
Female Clients
1
Kim
Riggs
7:30 AM WOD
25:05
2
Chloe
Kepner
7:30 AM WOD
30:00
I have no idea, I was watching the open haha
2
Shelby
Arnett
7:30 AM WOD
30:00
green band push ups and ring rows
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