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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.15.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
Workout
The Cell Gym 09.15.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Skills
HSPU
Metcon
Metcon (Time)
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 15, 2016
Male Clients
1
Dane
Rohner
7:00 PM WOD
19:28
oh poo... half "A" for everything
2
Andy
Witcher
8:30 AM WOD (Daycare)
29:10
all rx except hspus 30#db shoulder press sitting
3
Brett
Gifford
5:30 AM WOD
34:05
Shoulders=dead Hspu scale 20m hsw then scale By far the hardest i...
4
Matthew
Foster
5:30 AM WOD
37:14
shoulders fell off.....
5
Jon
Crismon
5:00 PM WOD
46:25
seated 20# DB strict press, pike HSPU
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
29:10
50 DB OH press instead of hspu, 40 mans stand wo all walks
2
Tamra
Hill
8:30 AM WOD (Daycare)
30:41
BAND PUSH UPS, 15LB OERHEAD PRESS, HAND STAND KICK UPS
3
Rachel
Sunderland
5:00 PM WOD
30:50
pike hspu
4
Sarah
Hill
5:30 AM WOD
31:23
The only things I RXed were the run and bear crawl. Box push-ups,...
5
Aleesa
Wiltbank
5:30 AM WOD
32:40
6
Nikki
Slaugh
5:30 AM WOD
32:48
Thanks GD I needed that!!!! modified pu, 1abmat hspu + DB push pr...
7
Megan
Kypke
5:00 PM WOD
39:45
😳😳😳
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