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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.25.16 - The Cell Gym
Class
(All)
5:30 AM WOD
7:30 am WOD
Friday Evening 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 11.25.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Metcon
Metcon (Time)
3 Rounds
400m run
15 bench press @ 60% 1RM
10 pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 25, 2016
Male Clients
1
Danny
Lopez
Friday Evening WOD
9:39
2
Brandon
Walters
Friday Evening WOD
10:05
Eating Danny's dust ... 135#
3
Jon
Crismon
Friday Evening WOD
12:12
95# bench
4
Lee
Nix
Friday Evening WOD
13:52
135 bench press
5
Alex
Collins
Friday Evening WOD
12:21
105 bench, jumping pullups
Female Clients
1
Allie
Quent
Friday Evening WOD
11:02
2
Ami
Bethea
7:30 am WOD
12:40
3
Patti
Rowley
Friday Evening WOD
10:22
55# BP, lat pull downs
4
Alva
Lopez
Friday Evening WOD
11:08
51# bench, seated lateral pull downs
5
Jodee
Brinkerhoff
7:30 am WOD
12:46
45# bp, white band pull ups
6
Melanie
Bloomfield
7:30 am WOD
12:56
65# bench press - kp pull ups - not great
7
Nikki
Slaugh🕊
7:30 am WOD
13:03
sotts press & seated z-press instead of bench 2 rounds ring row; ...
8
Aleesa
Wiltbank
7:30 am WOD
14:04
65@ bp
9
Stephanie
Nix
Friday Evening WOD
15:08
95#...band lat pulls
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