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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 12.21.16 - 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):
17 (7/10)
Workout
The Cell Gym 12.21.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Skills
Double Unders
Metcon
A: Metcon (Time)
For time:
Reverse Annie
50-40-30-20-10
Ab-mat sit-ups
Double unders
At the 12:00 mark:
Move to metcon B for time
B: Metcon (Time)
3 Rounds for time of:
15 push-ups
30 Air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 21, 2016
Male Clients
1
Garrett
Blackwell
5:30 AM WOD
8:52
2
#Derek
Wilcock
5:30 AM WOD
12:00
50, 40, 30 time cap
3
Ben
Skinner
5:30 AM WOD
10:02
singles
4
Jon
Crismon
8:30 AM WOD (Daycare)
10:20
SUs
5
Brad
Bosley
5:30 AM WOD
12:00
5
Butch
Leckey
7:00 PM WOD
12:00
5
Mat
Williams
7:00 PM WOD
12:00
Single jump. 420 Sit up 146
Female Clients
1
Jessica
Walters
8:30 AM WOD (Daycare)
6:35
2
Ami
Bethea
8:30 AM WOD (Daycare)
7:09
3
Megan
Kypke
5:00 PM WOD
8:22
struggle bus
4
Maralyn
Nava
5:30 AM WOD
10:15
5
Sarah
Hill
5:30 AM WOD
10:24
6
Patti
Rowley
8:30 AM WOD (Daycare)
10:58
7
Tamra
Hill
8:30 AM WOD (Daycare)
12:00
every other double under
8
Alva
Lopez
8:30 AM WOD (Daycare)
10:14
Triple the single unders
9
Melanie
Bloomfield
5:30 AM WOD
12:00
10
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
0:00
DNF, 50, 40, 30 (single unders)
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