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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.21.15 - The Cell Gym
Class
(All)
7:30 AM WOD
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 11.21.15
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Metcon
Metcon (Time)
Teams of two complete for time:
1K Row
50 Box Jumps
50 Pull-Ups
50 Push-Ups
400M Run (Must be together)
40 Deadlifts
40 Box Jumps
40 Medball Sit-Ups
100 Double Unders
30 Wall Balls (20/14#)
30 Toes to Bar
30 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 21, 2015
Male Clients
1
Ammon
Woods
7:30 AM WOD
19:09
Yuck! Merlin and Jeremy made me work way too hard. Yeah I puked.
1
Ryan
Moody
7:30 AM WOD
19:09
With Ammon
2
Jeremy
Rowley
7:30 AM WOD
20:15
Merlin Rowley as partner
2
Merlin
Rowley
7:30 AM WOD
20:15
Jeremy Rolwey as partner
3
Bruce
Watkins
7:30 AM WOD
27:00
Modified pullups
3
Matthew
Park
7:30 AM WOD
27:00
Team Bruce
Female Clients
1
Amanda
Sparks
7:30 AM WOD
26:28
1
Joanna
Klaproth
7:30 AM WOD
26:28
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