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Components
Metcon
Handstand Walk
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 01.28.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
Powerlifting
5:00 PM WOD
Powerlifting
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
The Cell Gym 01.28.16
Warm-up
Roxanne
12 PVC Pull Overs
12 Overhead Squats PVC
12 Ring Rows
12 Sit-ups
2 min hip mobility
Skills
Thruster
Metcon
A: Metcon (Time)
"Jumping Jackie"
1,000M Row
50 Thrusters 45#/35#
50 Double Unders (250 singles)
B: Handstand Walk (3 attempts for Max distance)
Handstand Walk
If you do not have handstand walks ask a coach to help you with progression. practice kicking up into handstand hold against the wall as soft as possible. Move away from the wall a little and see if you can still kick up into a controlled handstand where your heels softly touch the wall. Spend some time hanging out in a handstand against the wall. Try some shoulder touches while in a handstand against the wall. lots and lots of options. Have partner watch you kick up without the wall and keep you from going to far over.
If you are not quite strong enough to handstand against the wall grab the heaviest dumbbells you can and spend some time with them locked out over head continually pushing them up to the ceiling using shoulders and back muscles.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 28, 2016
Male Clients
1
Matthew
Foster
5:30 AM WOD
6:50
Thrusters unbroken
2
Andy
Witcher
5:30 AM WOD
6:59
3
Ryan
Moody
5:00 PM WOD
7:07
Oh Double Unders...how you always evade me!
4
Jeremy
Rowley
5:00 PM WOD
8:44
5
Garrett
Blackwell
5:30 AM WOD
8:45
6
TYLER
SWAPP
5:30 AM WOD
11:07
7
Merlin
Rowley
5:00 PM WOD
13:38
8
Matthew
Park
7:00 PM WOD
19:55
9
Kayum
Garcia
5:30 AM WOD
13:25
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
11:38
heck yes first RX in months!!!
2
Whitney
Tullgren
7:00 PM WOD
16:40
double unders baybay!!!
3
Becky
Lavender
5:30 AM WOD
10:29
singles
4
Allie
Quent
5:00 PM WOD
12:34
singles
5
Lin
McConnell
5:00 PM WOD
13:15
35# 250 singled
5
Stephanie
Nix
Powerlifting
13:15
Singles
6
Emilee
Olmstead
5:00 PM WOD
13:40
7
Janice
Connors
8:30 AM WOD (Daycare)
14:17
single jump rope
8
Courtney
Davis
7:00 PM WOD
15:29
#35 / 250 singles
9
Rachel
Hutzler
7:00 PM WOD
15:45
single unders
10
Lacey
Grainger
8:30 AM WOD (Daycare)
16:53
PVC Thrusters | Single Unders
11
Chloe
Kepner
7:00 PM WOD
17:23
#35 / 200 single unders and 13 double unders :)
12
Private
8:30 AM WOD (Daycare)
18:32
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