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Components
Danny
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.27.15 - The Cell Gym
Class
(All)
7:30 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (7/2)
Workout
The Cell Gym 6.27.15
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Metcon
Danny (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny
click here
Cool Down
Calf stretch
Couch stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 27, 2015
Male Clients
1
Matthew
Foster
7:30 AM WOD
3 + 18
2
Darin
Decesare
7:30 AM WOD
3 + 28
3
Jon
Crismon
7:30 AM WOD
3 + 4
75# push press, ring row, 24" step up
4
Randy
Blount
7:30 AM WOD
2 + 61
rx weight with step-ups
5
Jeremy
Mussemann
7:30 AM WOD
2 + 55
Rx weight, step up box jump
6
Rich
Holien
7:30 AM WOD
2 + 47
#95
7
Eric
Dixon
7:30 AM WOD
2 + 20
95# push press
Female Clients
1
Heidi
Mussemann
7:30 AM WOD
3 + 18
65#, ring rows
2
Brittney
Blount
7:30 AM WOD
2 + 60
65 lbs, pull ups, step ups
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