Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.18.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (6/12)
Workout
The Cell Gym 04.18.17
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
Seated Box Jump
Metcon
Metcon (Time)
4 Rounds for Time:
10 Weighted 20" Steps (men use the heaviest DB, women use ~60% lighter
20 Pull-Ups
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 18, 2017
Male Clients
1
Brandyn
Jones
5:30 AM WOD
13:13
2
Andy
Witcher
8:30 AM WOD (Daycare)
11:40
No pus. 25# shoulder press
3
TYLER
SWAPP
5:30 AM WOD
13:40
30# steps grey band PU
4
Tim
Trendler
5:30 AM WOD
14:47
5
Ben
Skinner
5:30 AM WOD
16:15
6
Jon
Crismon
5:00 PM WOD
18:37
50#, band, Sus
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
11:00
2
Kim
Riggs
8:30 AM WOD (Daycare)
13:17
3
Nikki
Slaugh
Open Gym 9:30am
17:45
2 rounds with 30#; slooooowwww pullups today.
4
Jeni
Jones
8:30 AM WOD (Daycare)
19:36
5
Jenn
VanderLinden
4PM WOD
13:51
6
Annette
Page
5:00 PM WOD
13:58
bands and rings
7
Jordann
Pace
8:30 AM WOD (Daycare)
14:10
8
Amy
Skinner
5:30 AM WOD
14:47
10# and rings
9
Allie
Quent
5:00 PM WOD
16:08
singles
10
Patti
Rowley
8:30 AM WOD (Daycare)
18:06
Rx'd d.u, banded p.u, step ups 1st rnd 20# then 12#.
11
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
19:33
15# db, gray banded pull ups
12
Tamra
Hill
8:30 AM WOD (Daycare)
20:27
used orange band for pull ups 20# step ups, completed double unde...
Loading...
Powered By Wodify