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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.27.18 - 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):
12 (4/8)
Workout
The Cell Gym 12.27.18
Warm-up
Arms and legs warm up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Deadlift (6@70% x 4 sets)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
15 min AMRAP
20 DB Walking lunges 30/20
10 DB Push Press 30/20
250m Row
Metcon (AMRAP - Rounds and Reps)
SPORT
15min AMRAP
16 Back Rack reverse lunges 95/65 (from the floor)
10 DB Push press 50/30
250m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 27, 2018
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
1 x 6 @ 295 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 6 @ 275 lbs
3
Brad
Bosley
8:30 AM WOD (Daycare)
4 x 6 @ 245 lbs
4
Chris
Mayes
8:30 AM WOD (Daycare)
1 x 1 @ 205 lbs
3×6 at 195
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 6 @ 165 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 6 @ 155 lbs
2x6@145lbs
3
Nicole
Wibel
7:00 PM Open Gym/ WOD
4 x 6 @ 145 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
4 x 6 @ 125 lbs
4
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
4 x 6 @ 125 lbs
5
Amy
Skinner
8:30 AM WOD (Daycare)
4 x 6 @ 115 lbs
6
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 6 @ 105 lbs
7
Jaycee
Lavender
8:30 AM WOD (Daycare)
1 x 6 @ 100 lbs
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