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Components
Bench Press
Dips
Mini Kelly
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.13.19 - 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):
10 (4/6)
Workout
The Cell Gym 6.13.19
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Bench Press (3.3.2.2.1.1)
Bench Press
Dips (5 after each round of bench)
Dips
Metcon
Mini Kelly (Time)
Mini “kelly”
5 rounds
200m run
15 wall balls 20/14
15 box jumps 24/20
you may substitue run with 250m row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 13, 2019
Male Clients
1
Nick
Herbert
5:00 PM WOD
1 x 1 @ 275 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 1 @ 225 lbs
3
Jeremiah
Thorne
5:30 AM WOD
1 x 1 @ 205 lbs
4
JD
(Roland) D ...
5:30 AM WOD
2 x 1 @ 165 lbs
Female Clients
1
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 1 @ 120 lbs
2
Jodee
Brinkerhoff
Open Gym 9:30am
1 x 1 @ 110 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 1 @ 100 lbs
4
Amy
Skinner
5:30 AM WOD
1 x 1 @ 98 lbs
5
Melissa
Soter
5:30 AM WOD
2 x 3 @ 40 lbs
6
Adyson
Moore
8:30 AM WOD (Daycare)
5 x 3 @ 35 lbs
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