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Components
Metcon
Metcon
2 Min Max Double Unders
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.8.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
The Cell Gym 11.8.19
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Metcon
Metcon (Time)
SPORT
For Time
21-15-9-6-3
Power Snatch 105/75
Box jumps 24/20
Deadlift 185/135
HSPU
Begin each round with a 50 meter farmer carry 70/55
Metcon (Time)
LIFE
21.15.9.6.3
Hang Power Snatch 65/45
Box Jumps 20/12
Deadlift 95/65
DB Push Press 30/20
Begin each round with a 50 meter dumbbell carry 50/30
Challenge
2 Min Max Double Unders (AMRAP - Reps)
can scale with max single unders.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 08, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
37:18
2
Ben
Skinner
5:30 AM WOD
42:05
195# DL’s accident.
3
Eric
Dixon
5:30 AM WOD
33:23
55#FC, 75# PS, 24" BJ, 125# DL, HSPU
Female Clients
1
Melanie
Bloomfield
5:30 AM WOD
21:55
2
Nikki
Slaugh
5:30 AM WOD
40:33
Sorry, lots of notes & Sorry Svetlana showed up🙊: 1 bar (changed...
3
Private
8:30 AM WOD (Daycare)
48:23
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
0:00
modified for ankle
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