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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.29.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
The Cell Gym 03.29.17
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
Dips
Metcon
Metcon (Time)
3 Rounds of:
10 bench press @ 80% of body weight
30 sec sprint on bike
3 Rounds of:
20 Push Ups
30 sec sprint on bike
3 Rounds of:
10 dips
30 sec sprint on bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 29, 2017
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
12:55
235# bench
2
Brandyn
Jones
5:30 AM WOD
18:50
assault
3
Trevor
Page
5:00 PM WOD
19:03
4
Chad
Jones
5:30 AM WOD
17:20
135lbs bench, banded ring dips
Female Clients
1
Patti
Rowley
8:30 AM WOD (Daycare)
15:05
65#, banded dips, push ups on knees
2
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
15:17
65# bp, orange band knee push ups, orange band ring dips
3
Private
5:30 AM WOD
17:42
4
Callie
Saiz
5:00 PM WOD
19:30
trainer bar with 40 lbs
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