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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.15.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
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):
23 (10/13)
Workout
The Cell Gym 03.15.16
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Skills
Rope climb
Metcon
Metcon (Time)
For time:
1 Round of:
30 Hang power cleans 115#(75#)
15 Ring dips
3 Rope climbs 15′
Then, 2 rounds of:
20 Hang power cleans 115#(75#)
10 Ring dips
2 Rope climbs 15′
Then, 3 rounds of:
10 Hang power cleans 115#(75#)
5 Ring dips
1 Rope climb 15′
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 15, 2016
Male Clients
1
Brandon
Walters
5:00 PM WOD
14:08
2
Hunter
Smith
5:00 PM WOD
18:42
3
Matthew
Foster
5:30 AM WOD
22:47
dem ropes doe
4
Dallas
Grainger
5:00 PM WOD
17:26
5
Andy
Witcher
8:30 AM WOD (Daycare)
20:06
Lovely rope climbs :) 115# first 3 rnds. Then 95# for last 3. Blu...
6
Kyle
Hobbs
5:00 PM WOD
20:20
clean-100 scale ring dips scale rope climb
7
Butch
Leckey
7:00 PM WOD
24:41
95
8
Bruce
Watkins
7:00 PM WOD
26:35
85 lbs
9
#Derek
Wilcock
5:00 PM WOD
26:48
RX except 7 rope climbs
10
Jon
Crismon
7:00 PM WOD
27:36
95#, then 65#, scaled rope, band ring dips
Female Clients
1
Joanna
Klaproth
5:30 AM WOD
21:10
2
Private
8:30 AM WOD (Daycare)
13:08
3
Crissy
White Wolf
8:30 AM WOD (Daycare)
13:49
45 bar Push-ups Knees to elbows 🙌
4
Tamra
Hill
8:30 AM WOD (Daycare)
13:50
#35 orange band for ring dips, knees to chest for rope climbs
5
Jessica
Park
9:30 AM WOD (Daycare)
17:45
#12 DB cleans, knee p/ups, wall ball
6
Lin
McConnell
5:00 PM WOD
19:10
45# bar, modified ring dips
7
Amanda
Sparks
5:30 AM WOD
19:14
#35, band dips (arms fried from 16.3 yesterday)
8
Whitney
Tullgren
7:00 PM WOD
20:13
65lb hang clean
9
Brooke
Woods
5:30 AM WOD
20:38
55#, stationary dips andsome red band ring dips
10
Nikki
Slaugh
5:30 AM WOD
21:38
55# clean; banded dips round 1-3 4-6 Rx dips
11
Stephanie
Nix
5:00 PM WOD
22:16
rx weight, banded dips,floor rope climbs
12
Vanessa
Baldwin
7:00 PM WOD
24:10
35lb
13
Private
5:30 AM WOD
28:16
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