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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.28.16 - 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):
11 (6/5)
Workout
The Cell Gym 09.28.16
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Skills
OHS
Metcon
A: Metcon (4 Rounds for weight)
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
B: Metcon (4 Rounds for weight)
Overhead Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 85%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 28, 2016
Male Clients
1
Butch
Leckey
7:00 PM WOD
1145 Total lbs
2
Brandon
Walters
5:30 AM WOD
860 Total lbs
3
Ryan
Arnett
8:30 AM WOD (Daycare)
675 Total lbs
4
Ben
Skinner
5:30 AM WOD
925 Total lbs
5
Jon
Crismon
5:00 PM WOD
710 Total lbs
200# 3 reps unbroken
6
Troy
McLynn
5:00 PM WOD
485 Total lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
530 Total lbs
2
Megan
Kypke
5:00 PM WOD
465 Total lbs
3
Rachel
Sunderland
7:00 PM WOD
460 Total lbs
4
Private
8:30 AM WOD (Daycare)
500 Total lbs
5
Sarah
Hill
7:00 PM WOD
460 Total lbs
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