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Components
Nicole
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.20.17 - 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):
13 (7/6)
Workout
The Cell Gym 01.20.17
Warm-up
Matt Chan
- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out
Wendler
Wendler Make Up:
75% x 5
85% x 3
95% x 1+
Metcon
Nicole (AMRAP - Reps)
20-Minute AMRAP of: 400m Run Max Rep Pull-ups
Score is number of total pull-ups completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 20, 2017
Male Clients
1
Austin
Sunderland
Friday Evening WOD
142 Reps
PU's 50,20,20,20,15,17
2
Brandon
Walters
5:30 AM WOD
122 Reps
3
Garrett
Blackwell
5:30 AM WOD
100 Reps
4
Danny
Lopez
Friday Evening WOD
88 Reps
5
Ben
Skinner
5:30 AM WOD
75 Reps
6
Mat
Williams
8:30 AM WOD (Daycare)
72 Reps
14, 12,11, 8, 7,7,7,6 +150 Treadmill, strict chins @ gym
7
Lee
Nix
Friday Evening WOD
32 Reps
strict pull ups, Boom!
Female Clients
1
Rachel
Sunderland
Friday Evening WOD
65 Reps
2
Tamra
Hill
8:30 AM WOD (Daycare)
136 Reps
used rings
3
Amy
Skinner
5:30 AM WOD
80 Reps
RR
4
Alva
Lopez
Friday Evening WOD
56 Reps
400m run, 10 ring rows, 400m run 10 ring rows, 500m row 6 ring ro...
5
Stephanie
Nix
Friday Evening WOD
47 Reps
ring rows
6
Patti
Rowley
Friday Evening WOD
46 Reps
Banded pull ups
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