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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 07.14.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (7/11)
Workout
The Cell Gym 07.14.17
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Skills
Metcon
Metcon (Time)
For time:
50 box jumps, 30/24"
50 kettlebell swings, 70/55#
50 knees-to-elbows
50 wall-ball shots, 20/12#
50 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 14, 2017
Male Clients
1
Andy
Witcher
8:30 AM WOD (Daycare)
18:57
2
Danny
Lopez
Friday Evening WOD
23:04
3
Ammon
Woods
Friday Evening WOD
23:17
4
Michael
Thurber
5:30 AM WOD
19:09
5
Ben
Skinner
5:30 AM WOD
20:18
55# 24"
6
Tim
Trendler
5:30 AM WOD
21:19
7
Curtis
Trendler
5:30 AM WOD
27:00
Female Clients
1
Brooke
Woods
8:30 AM WOD (Daycare)
23:02
2
Lexi
Graziani
5:30 AM WOD
24:29
3
Private
5:30 AM WOD
31:20
4
Jeni
Jones
5:30 AM WOD
13:32
24" step ups 35# kbs knee raises 15# goblet squats situps
5
Allie
Quent
Friday Evening WOD
17:04
6
Jenn
VanderLinden
Friday Evening WOD
17:59
7
Amy
Skinner
8:30 AM WOD (Daycare)
19:47
8
Christina
Mayes 🏋🏃💃🤓
8:30 AM WOD (Daycare)
20:14
Step ups, 35 lb KB, hanging knee ups
9
Maralyn
Nava
5:30 AM WOD
20:45
10
Alli
Trendler
5:30 AM WOD
26:40
35# kettle bell, mod. knees to elbow
11
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
29:42
almost Rx. Didn't get all knees to elbows. Rx everything else
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