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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 07.13.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
AFT Cardio
9:30 AM WOD (Daycare)
10:30am Flexibility
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
The Cell Gym 07.13.16
Warm-up
400M Run
Then
Tabata for 3:00
24" One leg step up on side of the box - pistol squat style
Then:
3:00 of
15 Good morning
:20 sampson stretch
Skills
Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 11:00
10 Pass-through (Toes to Toes is one rep) 20"box"
5 Burpees
5 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 13, 2016
Male Clients
1
Brandon
Walters
5:30 AM WOD
6 + 11
2
Butch
Leckey
7:00 PM WOD
8 + 0
plank 20 second, instead of pass through Good idea Eman.
3
Grif
Hiatt
5:30 AM WOD
7 + 16
4
Jon
Crismon
5:30 AM WOD
6 + 10
pike HSPUs
Female Clients
1
Amanda
Sparks
8:30 AM WOD (Daycare)
7 + 0
2
Joanna
Klaproth
8:30 AM WOD (Daycare)
6 + 10
3
Allie
Quent
8:30 AM WOD (Daycare)
5 + 15
4
Rachel
Sunderland
7:00 PM WOD
4 + 15
ouch.
5
Patti
Rowley
8:30 AM WOD (Daycare)
8 + 12
Yay, a short person workout! Box hspu
6
Alva
Lopez
8:30 AM WOD (Daycare)
7 + 0
hspu from box
7
Maralyn
Nava
5:30 AM WOD
6 + 7
Pike hspu
8
RC
Kosierowski
5:30 AM WOD
6 + 3
9
Kristin
Lewis
5:30 AM WOD
6 + 0
10
Nikki
Slaugh
5:30 AM WOD
5 + 16
1 ABMAT HSPU
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