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Components
Weighted Pull-ups
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.21.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
The Cell Gym 11.21.19
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Strength
Weighted Pull-ups (2.2.2.2.2.2 getting heavier)
The Strict Pull-up
If unable to perform a strict pullup, do these pullups as negative, Starting with chin above bar and lowering yourself slowly until arms are straight for the count of 5.
Metcon
Metcon (Time)
LIFE
1000m Row
3 Rounds
100 Single Jump Rope
50 KB Swings 35/25
20 Pushups
Metcon (Time)
SPORT
1000m Row
3 Rounds
40 Double Unders
50 KB Swings 55/35
20 Pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 21, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
1 x 2 @ 20 lbs
Female Clients
1
Julie
Herbert
8:30 AM WOD (Daycare)
1 x 2 @ 85 lbs
2
Private
8:30 AM WOD (Daycare)
1 x 1 @ 20 lbs
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