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Components
Weighted Pull-ups
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 2.19.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
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 (4/7)
Workout
The Cell Gym 2.19.18
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Weightlifting
Weighted Pull-ups (3 x 3 getting heavier)
The Strict Pull-up
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping bar muscle-ups
Men: 45 lb.
Women: 35 lb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 19, 2018
Male Clients
1
Colton
Johnson
5:30 AM WOD
1 x 3 @ 70 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 3 @ 60 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 3 @ 10 lbs
4
Jeremiah
Thorne
5:30 AM WOD
1 x 3 @ 0 lbs
scaled negative ring rows
Female Clients
1
Private
8:30 AM WOD (Daycare)
1 x 3 @ 20 lbs
1
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 3 @ 20 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 3 @ 15 lbs
3
Alli
Trendler
8:30 AM WOD (Daycare)
3 x 3 @ 0 lbs
Worked on banded pull ups
3
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 3 @ 0 lbs
double banded pull ups
3
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 3 @ 0 lbs
strict banded pu
3
Jordann
Pace
8:30 AM WOD (Daycare)
3 x 3 @ 0 lbs
Banded pull-ups
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