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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.20.16 - 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):
5 (3/2)
Workout
The Cell Gym 10.20.16
Warm-up
Row slow, medium, fast
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Skills
Rowing
Metcon
Enter your lowest distance on the 2 tabata rows and put your lowest squats in the comments.
Metcon (2 Rounds for distance)
Tabata row
Rest 1 minute
Tabata air squats
Rest 1 minute
Tabata row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 20, 2016
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
584 Total meters
2
Garrett
Blackwell
5:30 AM WOD
207 Total meters
9 squatees
3
Ben
Skinner
5:30 AM WOD
198 Total meters
10 squats each round
Female Clients
1
Ami
Bethea
8:30 AM WOD (Daycare)
182 Total meters
1st: 12 squats 2nd: 10
2
Patti
Rowley
8:30 AM WOD (Daycare)
171 Total meters
11 squats
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