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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.20.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
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 (2/10)
Workout
The Cell Gym 03.20.17
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Skills
Handstand walk
Metcon
Metcon (Time)
3 rounds for time of:
25 straight leg sit-ups (if you want to make them more challenging sub with Janda sit-ups using a band)
50-foot handstand walk (sub with 50 shoulder taps)
50-foot overhead walking lunge, 155 /95#
https://breakingmuscle.com/learn/save-your-spine-and-forget-the-ghd-enter-the-janda-sit-up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 20, 2017
Male Clients
1
Jeremy
Mussemann
5:00 PM WOD
12:34
95# ohl
2
Brandon
Walters
5:30 AM WOD
13:04
115# OH lunge
Female Clients
1
Vanessa
Baldwin
5:30 AM WOD
11:01
25lbs
2
Maralyn
Nava
5:30 AM WOD
11:30
#25 walking lunges
3
Private
5:30 AM WOD
11:33
4
Patti
Rowley
8:30 AM WOD (Daycare)
13:55
45#
5
Lucy
Catone
8:30 AM WOD (Daycare)
14:28
Did 50 shoulder taps x3 rounds in pike va handstand walk Did reve...
6
Alva
Lopez
8:30 AM WOD (Daycare)
14:38
45# walking oh lunges 1/2 bar on back. 1 1 min hand stand hold, 2...
7
Lexi
Moore
8:30 AM WOD (Daycare)
14:46
45#
8
Kim
Riggs
8:30 AM WOD (Daycare)
16:24
HS walk attempts 65# back/lunges
9
Tamra
Hill
8:30 AM WOD (Daycare)
17:46
35# handstand hold 1 min
10
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
22:10
handstand shoulder taps, 35# walking lunges
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