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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.09.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
The Cell Gym 03.09.17
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Skills
Double unders
Metcon
Metcon (Time)
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 09, 2017
Male Clients
1
Ben
Skinner
5:30 AM WOD
13:44
2
Chad
Jones
5:30 AM WOD
14:45
3
Brad
Bosley
5:30 AM WOD
15:58
Female Clients
1
Trisni
Justesen
5:30 AM WOD
14:10
2
Amy
Skinner
5:30 AM WOD
15:30
3
Melanie
Bloomfield
5:30 AM WOD
15:44
4
Tamra
Hill
8:30 AM WOD (Daycare)
20:00
assult bike
5
Renee
Ferguson
8:30 AM WOD (Daycare)
0:00
800 outdoor run 8:16 4 min on assault bike 1.1 miles
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