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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
WOD
The Cell Gym 8.20.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (5/5)
WOD
The Cell Gym 8.20.19
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Strength
Back Squat (5@60%, 4@70%, 3@80% 5x ( 1 min rest))
Metcon
Metcon (Time)
LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope
Metcon (Time)
SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 20, 2019
Leaderboard
Men's Back Squat
Butch Leckey
07/23/2018
1 x 3 @ 405 lbs
Austin Sunderland
08/11/2020
1 x 3 @ 335 lbs
Andy Witcher
11/02/2015
1 x 3 @ 325 lbs
Women's Back Squat
Stephanie Nix
06/16/2015
1 x 3 @ 230 lbs
Maralyn Nava
11/30/2015
1 x 3 @ 190 lbs
Private
09/23/2014
1 x 3 @ 185 lbs
Male Athletes
1
Butch
Leckey
5:30 AM WOD
1 x 3 @ 315 lbs
365 was goal. Knee hurts.
2
Ben
Skinner
5:30 AM WOD
3 x 3 @ 260 lbs
3
Jeremiah
Thorne
5:30 AM WOD
2 x 3 @ 250 lbs
4
Noah
Nelson
5:00 PM WOD
1 x 3 @ 215 lbs
5
Tim
Schomaker
5:30 AM WOD
5 x 5 @ 95 lbs
Felt a tweak in the right knee, so stayed at a lower weight, more...
Female Athletes
1
Kim
Riggs
8:30 AM WOD (Daycare)
5 x 3 @ 135 lbs
2
Alva
Lopez
5:00 PM WOD
5 x 3 @ 115 lbs
2
Jeni
Jones
8:30 AM WOD (Daycare)
5 x 3 @ 115 lbs
3
Chantal
🏋️♀️💃🏊♀️😻🙈🙉 ...
8:30 AM WOD (Daycare)
1 x 3 @ 35 lbs
Dude!! Way Back to basics!! Grrrrr
4
Melanie
Bloomfield
5:30 AM WOD
5 x 95 @ 0 lbs
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