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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 12.10.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
WOD: 5:00 PM
Open Gym: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
The Cell Gym 12.10.19
Warm-up
500m Row
10 toe touches
10+10 side lunges
30 sec pigeon stretch
Strength
Metcon (AMRAP - Reps)
8 min EMOM
even- 8-10 pushups
odd-5-8 strict pull-ups, modify with a band and perform strict. May also add weight for challenge. Score is total reps for the 8 min.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
4x 6 min AMRAP with 2 min rest in-between: (one score)
6 Power Snatch 75/55
12 air squats to medball
18 KB Deadlift 55/35
(score will be cumulative from all 4 rounds)
Metcon (AMRAP - Rounds and Reps)
SPORT
4x 6 min AMRAP with 2 min rest in between:
6 Snatch 95/65 115/75 RX+
12 jumping lunges
18 KB deadlift 70/55
(score will be a cumulative from all 4 rounds)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 10, 2019
Male Clients
1
Chris
Davis
WOD: 5:00 PM
60 Reps
2
Michael
Lujan
8:30 AM WOD (Daycare)
94 Reps
35lb kb
Female Clients
1
Private
WOD: 5:00 PM
52 Reps
2
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
128 Reps
Push up with band and Ring rows. 🙂
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