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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.19.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (6/19)
Workout
The Cell Gym 09.19.16
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Skills
Muscle
Metcon
Metcon (7 Rounds for reps)
7 rounds for reps of:
1 minute of muscle snatches 75/45#
1 minute of overhead squats 75/45#
1 minute of burpees, jumping over the barbell
Rest 1 minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 19, 2016
Male Clients
1
Austin
Sunderland
7:00 PM WOD
265 Total Reps
2
Matthew
Foster
5:30 AM WOD
250 Total Reps
sore
3
Danny
Lopez
5:30 AM WOD
174 Total Reps
4
Ben
Skinner
5:30 AM WOD
198 Total Reps
Subbed front sqts 75#
5
Carlos
Flores
7:00 PM WOD
156 Total Reps
MUSCLE SNATCH, OHS 55LBS
6
Butch
Leckey
7:00 PM WOD
148 Total Reps
rx snatch, 45 lb bar for OVHS
Female Clients
1
Private
8:30 AM WOD (Daycare)
325 Total Reps
2
Sarah
Hill
7:00 PM WOD
277 Total Reps
3
Kim
Riggs
8:30 AM WOD (Daycare)
276 Total Reps
4
Sefra
Wilson
5:00 PM WOD
244 Total Reps
5
Rachel
Sunderland
7:00 PM WOD
233 Total Reps
ouch wrists hurt
6
Private
8:30 AM WOD (Daycare)
231 Total Reps
7
Brooke
Woods
5:30 AM WOD
217 Total Reps
8
Ami
Bethea
8:30 AM WOD (Daycare)
210 Total Reps
9
Maralyn
Nava
5:30 AM WOD
209 Total Reps
10
Stephanie
Nix
5:30 AM WOD
180 Total Reps
Ugh.... Dead
11
Megan
Kypke
5:00 PM WOD
270 Total Reps
12
Melanie
Bloomfield
5:00 PM WOD
238 Total Reps
35# walk over burpees
13
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
234 Total Reps
15 lb. bar
14
Alva
Lopez
8:30 AM WOD (Daycare)
233 Total Reps
15
Tamra
Hill
8:30 AM WOD (Daycare)
224 Total Reps
45#
16
Patti
Rowley
8:30 AM WOD (Daycare)
223 Total Reps
17
Ashley
Nelson
8:30 AM WOD (Daycare)
201 Total Reps
35#
17
jennifer
Loya
7:00 PM WOD
201 Total Reps
40LBS
18
RC
Kosierowski
5:30 AM WOD
167 Total Reps
40lbs
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