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Components
TK
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 09.15.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
The Cell Gym 09.15.16
Warm-up
Warm Up Hamstrings and core
3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom
Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass
Skills
Seated Box Jump
Metcon
TK (AMRAP - Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36"
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK
click here
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, September 16, 2016
Leaderboard
Men's TK
Garrett Blackwell
08/11/2014
7 Rounds
Danny Lopez
08/11/2014
6 Rounds
Merlin Rowley
09/16/2016
5 Rounds
Women's TK
Kim Riggs
09/16/2016
9 Rounds
Brooke Woods
08/11/2014
7 Rounds
Male Clients
1
Ammon
Woods
Friday Evening WOD
6 Rounds
+16
2
#Derek
Wilcock
Friday Evening WOD
5 Rounds
+12 sec
2
Merlin
Rowley
5:30 AM WOD
5 Rounds
+11reps
3
Ben
Skinner
5:30 AM WOD
10 Rounds
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
9 Rounds
+5
2
Ami
Bethea
8:30 AM WOD (Daycare)
6 Rounds
or 7, +12. Strict, 24", 35#
3
Maralyn
Nava
8:30 AM WOD (Daycare)
11 Rounds
12 reps
4
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
9 Rounds
band and ring pull ups, 15 lb. kb, step ups
4
Patti
Rowley
8:30 AM WOD (Daycare)
9 Rounds
+12......35# kb, banded PU, 20" box jump
5
Allie
Quent
5:30 AM WOD
7 Rounds
+8, kipping PU, #24, #35KB
5
Private
8:30 AM WOD (Daycare)
7 Rounds
5
Sefra
Wilson
Friday Evening WOD
7 Rounds
ring rows 55#kb 24 box
6
Brooke
Woods
5:30 AM WOD
6 Rounds
plus 6, 24 in, 35#
7
Sarah
Hill
5:30 AM WOD
5 Rounds
5+15 with banded pull-ups, 30" box, and 35 lbs kettlebell
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