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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.28.19 - 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):
5 (2/3)
Workout
The Cell Gym 5.28.19
Warm-up
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 (5@60%, 4@70%, 3@80%, 2@95% 3x)
Back Squat
Metcon
Metcon (Time)
LIFE
4 Rounds
8 Box Jump 20/16
15 situps
30 KB Swings 35/25
500m Row
Metcon (Time)
SPORT
4 Rounds
8 Box jump 24/20
15 Situps
30 KB Swings 55/35
500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 28, 2019
Male Clients
1
Aaron
Wood
7:00 PM Open Gym/ WOD
3 x 2 @ 250 lbs
2
Robert
Crowley
8:30 AM WOD (Daycare)
3 x 2 @ 155 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
3 x 2 @ 220 lbs
2
Renee
Contreras
7:00 PM Open Gym/ WOD
2 x 2 @ 105 lbs
2
Jaycee
Lavender
8:30 AM WOD (Daycare)
1 x 2 @ 105 lbs
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