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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 07.14.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (5/12)
Workout
The Cell Gym 07.14.16
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
Muscle Up Progression
Metcon
Metcon (AMRAP - Rounds)
EMOM for 6 Min
3 Deadlift 275/155#
3 Pull-Up / Dip (Muscle Up = RX+)
Every 1:30 for 6 Min
6 Deadlifts 245/115#
3 Pull-Up / Dip (Muscle Up = RX+)
E2MO2M for 6 Min
9 Deadlifts 185/95#
3 Pull-Up / Dip (Muscle Up = RX+)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 14, 2016
Male Clients
1
Andy
Witcher
8:30 AM WOD (Daycare)
13 Rounds
3rnds bar mus
1
#Derek
Wilcock
5:30 AM WOD
13 Rounds
2
Butch
Leckey
7:00 PM WOD
13 Rounds
ring row, ring dip, add weight next time due to scale. 335,305, 2...
2
chris
keator
5:30 AM WOD
13 Rounds
245 225 185
2
Jon
Crismon
8:30 AM WOD (Daycare)
13 Rounds
weight Rx, Band dips scaled
Female Clients
1
Megan
Kypke
5:00 PM WOD
13 Rounds
2
Aleesa
Wiltbank
5:30 AM WOD
13 Rounds
2
Becky
Lavender
8:30 AM WOD (Daycare)
13 Rounds
Jumping pull ups
2
Jenn
VanderLinden
5:30 AM WOD
13 Rounds
2
jennifer
Loya
7:00 PM WOD
13 Rounds
2
Kim
Munger
5:30 AM WOD
13 Rounds
2
Private
9:30 AM WOD (Daycare)
13 Rounds
2
Lucy
Catone
5:00 PM WOD
13 Rounds
Knee pull-ups w/rings Ring dips
3
Private
5:30 AM WOD
11 Rounds
3
Maralyn
Nava
5:30 AM WOD
11 Rounds
3
Tamra
Hill
5:30 AM WOD
11 Rounds
blueband pullups
4
Kristina
Thornburg
5:30 AM WOD
10 Rounds
135lb 1st/ need to work on pull up, dips & upper body
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