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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.5.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
The Cell Gym 4.5.19
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
Metcon (Weight)
30 min EMOM
1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM
2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)
3- 3 man makers 30/20
weight used for snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 09, 2021
Male Clients
1
Brandon
Walters
WOD 5:30am
105 lbs
2
Gage
Skidmore
WOD 5:30am
85 lbs
down to 65 half way
2
Travis
Sibley
WOD 5:30am
85 lbs
No HSPU after 15 mins, just handstand hold. Holy crap that was FU...
3
Butch
Leckey
WOD: 8:45 AM
45 lbs
burp for man pain makers of pain
4
Greg
Skidmore
WOD 5:30am
35 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
55 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
35 lbs
45# plate
3
Alva
Lopez
WOD: 5:00 PM
45 lbs
#45 Power clean and front squat, #25 plate hold and press, #10 DB...
4
Jodee
Brinkerhoff
WOD: 8:45 AM
35 lbs
4
Melanie
Bloomfield
WOD 5:30am
35 lbs
4
Patti
Rowley
WOD: 5:00 PM
35 lbs
10# man makers 25# plate hold
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