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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.05.18 - 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):
13 (6/7)
Workout
The Cell Gym 04.05.18
Warm-up
200M Run
then
toy solider
quad stretch
Walking Samson Stretch
Side Lunge
Side Shuffle (facing in)
Side Shuffle (facing out)
Bear Crawl
Crab Walk (forward)
Straight Leg Bear Crawl
Crab Walk (backwards)
Skills
KB Swing
Burpee
4 Spidermans (2 each leg, to open the hips)
4 Push-ups
4 Frog Jumps (jump from plank position to feet outside of hands)
4 Step-up Burpees (2 each leg)
2 Jump-Up Burpees
Metcon
Metcon (Time)
27-21-15-9
Kettlebell Swings (70/55)
Burpees
500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 05, 2018
Male Clients
1
Bruce
Pitcher
5:30 AM WOD
15:36
2
Andy
Witcher
8:30 AM WOD (Daycare)
17:04
70# Russian kb, #HEAVY
3
Tim
Trendler
7:00 PM WOD
17:54
4
Ben
Skinner
5:30 AM WOD
18:30
5
Danny
Lopez
7:00 PM WOD
22:13
6
Brad
Bosley
5:30 AM WOD
22:45
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
17:26
2
Brooke
Woods
5:30 AM WOD
20:20
3
Melanie
Bloomfield
5:30 AM WOD
23:15
4
Beckie
Douglas
8:30 AM WOD (Daycare)
20:18
35lb kb
5
Jordann
Pace
8:30 AM WOD (Daycare)
21:55
35 lb kettle bell
6
Jeni
Jones
8:30 AM WOD (Daycare)
23:36
35# kbs
7
Carrie
Rule
7:00 PM WOD
0:00
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