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Components
Metcon
1000m Row
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 08.04.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
The Cell Gym 08.04.17
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
A: Metcon (Weight)
7 Rounds
10 Bench Press
5 Weighted Pull-ups
You should pick a weight that you can do 10 reps for all 7 rounds on bench. Make it as heavy as you can. If you do not keep the same weight for all 7 sets you do not RX. Same thing on the weighted pull-ups. These are dead hang pull-ups. If you can not use weight that is okay too as long as you do dead hang pull-ups
B: 1000m Row (Time)
Max Effort 1000m Row
1000m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 04, 2017
Male Clients
1
Ben
Skinner
5:30 AM WOD
135 lbs
1
Danny
Lopez
Friday Evening WOD
135 lbs
2
Michael
Thurber
8:30 AM WOD (Daycare)
105 lbs
Could go to 115 or more next time. 25lbs on pull ups.
3
Brad
Bosley
5:30 AM WOD
135 lbs
4
Tim
Trendler
5:30 AM WOD
95 lbs
Female Clients
1
Brooke
Woods
5:30 AM WOD
65 lbs
5# strict PUs
2
Ami
Bethea
8:30 AM WOD (Daycare)
55 lbs
Body wt strict PU
3
Alva
Lopez
Friday Evening WOD
65 lbs
jumping negatives
3
Beckie
Douglas
8:30 AM WOD (Daycare)
65 lbs
pull up with the thin red band need to try 70 next time
3
Melanie
Bloomfield
5:30 AM WOD
65 lbs
4
Amy
Skinner
8:30 AM WOD (Daycare)
50 lbs
4
Christina
Mayes 🏋🏃💃🤓
8:30 AM WOD (Daycare)
50 lbs
Banded pull-ups
5
Vanessa
Baldwin
5:30 AM WOD
45 lbs
blue band pull ups
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