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Components
Snatch
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.16.18 - 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):
12 (5/7)
Workout
The Cell Gym 11.16.18
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
Strength
Snatch (10 min emom 2@65%)
Snatch
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
30 KB Swings 55/35
10 Box Jumps 24/20
12 Ring Rows
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
6 Deadlifts 225/155
8 Box jumps 24/20
10 pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Brandon
Walters
5:30 AM WOD
10 x 2 @ 100 lbs
2
Jeremiah
Thorne
5:30 AM WOD
1 x 2 @ 95 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 2 @ 85 lbs
4
Michael
Lujan
8:30 AM WOD (Daycare)
10 x 2 @ 15 lbs
5
Lee
Nix
Friday Evening WOD
1 x 1 @ 85 lbs
Female Clients
1
Stephanie
Nix
Friday Evening WOD
10 x 2 @ 83 lbs
2
Private
8:30 AM WOD (Daycare)
6 x 2 @ 65 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
8 x 2 @ 60 lbs
4
Annette
Page
8:30 AM WOD (Daycare)
9 x 2 @ 55 lbs
5
Maralyn
Nava
8:30 AM WOD (Daycare)
10 x 2 @ 45 lbs
6
Private
5:30 AM WOD
8 x 2 @ 35 lbs
7
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
1 x 2 @ 0 lbs
TRIED AFT.. VERY CHALLENGING!! But I was there.. need yoda in my ...
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