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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.10.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
The Cell Gym 11.10.16
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Skills
Double Unders
Metcon
Metcon (Time)
"Rowing"Annie
500m row
50 double unders
50 situps
400m row
40 double unders
40 situps
300m row
30 double unders
30 situps
200m row
20 double unders
20 situps
100m row
10 double unders
10 situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 10, 2016
Male Clients
1
Jeremy
Mussemann
7:00 PM WOD
24:12
first time rx du wod
2
Tim
Trendler
5:30 AM WOD
25:44
3
#Derek
Wilcock
7:00 PM WOD
26:43
4
Ben
Skinner
5:30 AM WOD
20:30
5
Carlos
Flores
7:00 PM WOD
24:34
SU
Female Clients
1
Megan
Kypke
5:00 PM WOD
15:37
For my mommy<3
2
Ami
Bethea
8:30 AM WOD (Daycare)
16:16
the rowing...oy!
3
Sarah
Hill
5:30 AM WOD
16:20
4
Kim
Riggs
8:30 AM WOD (Daycare)
16:30
5
Patti
Rowley
8:30 AM WOD (Daycare)
22:22
1st d.u. rx!
6
Allie
Quent
5:00 PM WOD
22:56
7
Sefra
Wilson
5:00 PM WOD
27:38
8
Trisni
Justesen
5:30 AM WOD
18:35
SU
9
jennifer
Loya
7:00 PM WOD
21:22
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