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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 9.25.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Strength

Bench Press (5.4.3.3.2.2)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
200m Run
20 KB swings 35/25
6 DB Push Press 30/20
15 Situps

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
200m run
20 KB swings 55/35
6 HSPU
15 situps

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Whiteboard:

Wednesday, September 25, 2019

Male Clients

1

Trevor
Page

5:00 PM WOD

2 x 2 @ 275 lbs

2

Brad
Bosley

5:30 AM WOD

1 x 2 @ 225 lbs

3

Brandon
Walters

5:30 AM WOD

2 x 2 @ 210 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 2 @ 210 lbs

4

Chris
Mayes

8:30 AM WOD (Daycare)

1 x 2 @ 195 lbs

5

Tim
Trendler

7:00 PM Open Gym/ WOD

1 x 2 @ 165 lbs

6

Greg
Gosper

5:30 AM WOD

2 x 2 @ 145 lbs

Female Clients

1

Private

7:00 PM Open Gym/ WOD

1 x 2 @ 132 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 130 lbs

3

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 2 @ 115 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 2 @ 100 lbs

5

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 95 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

2 x 2 @ 85 lbs

7

Theresa
Quinn

5:30 AM WOD

2 x 2 @ 45 lbs

8

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 1 @ 85 lbs

8

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 1 @ 95 lbs