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Components
Weighted Pull-ups
Single Arm Dumbbell Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Wednesday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:15pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
Wednesday
Strength
perform today's strength as a couplet. resting after the DB row.
Weighted Pull-ups (3.3.3.3)
pick a moderatley heavy weight and stick with it for 4 rounds
Single Arm Dumbbell Row (6 each arm 4 rounds)
pick a dumbbell that is heavy and complete 6 reps each arm
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
10 DB Thrusters 30/20
6 burpees
10 Ring Rows
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
8 Thrusters 95/65
6 burpees
8 pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
2 x 3 @ 75 lbs
2
Austin
Sunderland
WOD: 5:00 PM
2 x 3 @ 55 lbs
3
Chris
Davis
WOD: 5:00 PM
4 x 3 @ 25 lbs
4
Tim
Schomaker
WOD: 5:00 PM
4 x 3 @ 10 lbs
Weight on back
5
Greg
Skidmore
WOD 5:30am
3 x 3 @ 0 lbs
Ring Rows With elevated feet
5
Rafael
Acosta
WOD: 5:00 PM
1 x 3 @ 0 lbs
Body weight
5
Brandon
Walters
WOD 5:30am
1 x 2 @ 45 lbs
5
Garrett
Blackwell
WOD 5:30am
1 x 2 @ 75 lbs
Female Clients
1
Laura
Peterson
WOD: 8:45 AM
1 x 3 @ 20 lbs
2
Kim
Riggs
WOD: 5:00 PM
4 x 3 @ 15 lbs
3
Alma
Aguilar
WOD: 5:00 PM
1 x 3 @ 10 lbs
4
Sara
Villa
WOD: 5:00 PM
1 x 3 @ 0 lbs
Ring Rows
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