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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 7.4.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
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):
6 (2/4)
Workout
The Cell Gym 7.4.18
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 (Time)
Running Fatal 40
40 Wallballs 20/14#
Run 200m
40 Hang Cleans 95/65#
Run 200m
40 Pullups
Run 200m
40 Deadlifts 95/65
Run 200m
40 Pushups
Run 200m
40 Box Jumps 24/20"
Run 200m
40 KB Swings 55/35
Run 200m
40 Toes to Bar
Run 200m
40 Air squats
Run 200m
40 Hang Snatches 95/65#
Run 200m
40 Double Unders
Run 200m
40 Situps
Run 200m
40 Burpees
*RX+ 400m run between movements
Metcon (Time)
Running Fatal 40
40 Wallballs 20/14#
Run 200m
40 Hang Cleans 95/65#
Run 200m
40 Pullups
Run 200m
40 Deadlifts 95/65
Run 200m
40 Pushups
Run 200m
40 Box Jumps 24/20"
Run 200m
40 KB Swings 55/35
Run 200m
40 Toes to Bar
Run 200m
40 Air squats
Run 200m
40 Hang Snatches 95/65#
Run 200m
40 Double Unders
Run 200m
40 Situps
Run 200m
40 Burpees
*RX+ 400m run between movements
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 04, 2018
Male Clients
1
Ben
Skinner
8:30 AM WOD (Daycare)
1:00:00
Why did I do that?
2
Chris
Mayes
8:30 AM WOD (Daycare)
1:06:38
Female Clients
1
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
50:57
20 reps ea., modified
2
Kim
Riggs
8:30 AM WOD (Daycare)
54:30
35# OHS
3
Gina
Cushing
5:30 AM WOD
1:05:33
Run 200m
4
Christina
Mayes 🏋🏃💃🤓
8:30 AM WOD (Daycare)
1:14:38
Full Fatal 40 55#, 35# OHS, 200M runs
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