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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 06.22.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
4PM WOD
5:00 PM WOD
7:00 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 (6/2)
Workout
The Cell Gym 06.22.17
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Skills
Metcon
Metcon (Time)
5 rounds for time of:
25 wall-ball shots, 20/14#
30 knees to elbows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 22, 2017
Male Clients
1
Danny
Kimball
4PM WOD
16:00
2
Michael
Thurber
4PM WOD
16:36
3
Niraj
Suresh
5:00 PM WOD
25:08
4
Chad
Jones
5:30 AM WOD
20:26
5
Jon
Crismon
8:30 AM WOD (Daycare)
22:43
20# WB, Floor Knee2Elbow
6
Nate
Alltop
5:00 PM WOD
25:10
Knees to hips
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
13:14
2
Alli
Trendler
5:30 AM WOD
13:39
10# wall ball modified toes to bar
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