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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.28.15 - The Cell Gym
Class
(All)
7:30 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
The Cell Gym 11.28.15
Warm-up
Coaches Choice
Metcon
Metcon (AMRAP - Rounds)
E3MO3M for 45:00
15 Squats
5 Strict Pull-Ups or Ring Rows
5 Box Jumps -(High)
If you have a heart rate monitor wear it. The goal is to stay in the 75 - 80% of your Max Heart-rate. This is a volume workout. You should not feel overly winded.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 28, 2015
Male Clients
1
#Derek
Wilcock
7:30 AM WOD
15 Rounds
30" box jump
2
Bruce
Watkins
7:30 AM WOD
15 Rounds
Ring Rolls
2
Jon
Crismon
7:30 AM WOD
15 Rounds
20", step ups half the time, jumping pull-ups
2
Lee
Nix
7:30 AM WOD
15 Rounds
step ups
Female Clients
1
Ami
Bethea
7:30 AM WOD
15 Rounds
24"+ 45# plate
1
Brooke
Woods
7:30 AM WOD
15 Rounds
27" box
1
Maralyn
Nava
7:30 AM WOD
15 Rounds
2
Amanda
Smith
7:30 AM WOD
15 Rounds
ring rows, added sit ups during rest, 20 in box
2
Private
7:30 AM WOD
15 Rounds
2
Melanie
Bloomfield
7:30 AM WOD
15 Rounds
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