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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.17.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
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):
14 (5/9)
Workout
The Cell Gym 4.17.19
Warm-up
Dunk comes today for the 30 Day Challenge! Sign up sheet by computer.
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Back Squat (8@50%, 6@60%, 4@70%, 3@80%, 2@90% x 3)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
every 4 min on the 4 min for 12 min.
2 Rounds
90 Single unders
10 Ring Rows
8 Alt. DB Snatch 30/20
Metcon (AMRAP - Rounds)
SPORT
every 4 min on the 4 min for 12 minutes
2 Rounds
30 Double Unders
8 Pullups
8 Alt. DB Snatch 50/30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 17, 2019
Male Clients
1
Butch
Leckey
7:00 PM Open Gym/ WOD
3 x 2 @ 365 lbs
405 base
2
Ben
Skinner
5:30 AM WOD
3 x 2 @ 295 lbs
3
Brad
Bosley
5:30 AM WOD
3 x 2 @ 255 lbs
4
Brandon
Walters
5:30 AM WOD
2 x 2 @ 235 lbs
1x2x225 (3 total)
4
Jeremiah
Thorne
7:00 PM Open Gym/ WOD
1 x 2 @ 275 lbs
Female Clients
1
Maralyn
Nava
5:00 PM WOD
3 x 2 @ 200 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
3 x 2 @ 175 lbs
3
Courtney
Davis
8:30 AM WOD (Daycare)
3 x 2 @ 155 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
3 x 2 @ 155 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 2 @ 150 lbs
5
Private
5:30 AM WOD
3 x 2 @ 135 lbs
6
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
3 x 2 @ 125 lbs
7
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 2 @ 120 lbs
8
Melanie
Bloomfield
5:30 AM WOD
2 x 2 @ 115 lbs
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