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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 10.29.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
The Cell Gym 10.29.18
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Strength
Back Squat (3@70%, 2@80%, 1@90%x4)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
Even: 15 Wallballs 20/12
Odd: 10 DB Push Press 30/20#
Metcon (AMRAP - Rounds)
SPORT
20 min EMOM
Even: 20 Wallballs 20/14
Odd: 5 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 29, 2018
Male Clients
1
Butch
Leckey
Open Gym 7:00pm
1 x 1 @ 425 lbs
4x1 425
2
Austin
Sunderland
5:00 PM WOD
4 x 1 @ 335 lbs
3
Brad
Bosley
8:30 AM WOD (Daycare)
1 x 1 @ 315 lbs
4
Trevor
Page
5:00 PM WOD
4 x 1 @ 285 lbs
5
Jeremiah
Thorne
8:30 AM WOD (Daycare)
1 x 1 @ 280 lbs
6
Ben
Skinner
5:30 AM WOD
1 x 2 @ 275 lbs
7
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 1 @ 185 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
1 x 1 @ 205 lbs
2
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 1 @ 170 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 1 @ 150 lbs
4
Melanie
Bloomfield
8:30 AM WOD (Daycare)
3 x 1 @ 125 lbs
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