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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.11.19 - 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):
8 (3/5)
Workout
The Cell Gym 7.11.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Back Squat (3.3.2.2.2)
Back Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
20 min AMRAP
16 DB walking lunges 30/20
10 DB push press 50/25
400 m run
Metcon (AMRAP - Rounds and Reps)
SPORT
20 min AMRAP
16 back rack walking lunges 95/65
8 HSPU
400m Run
weight taken from the floor.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 11, 2019
Male Clients
1
Butch
Leckey
7:00 PM Open Gym/ WOD
1 x 3 @ 365 lbs
275 315 365
2
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 2 @ 180 lbs
3
Tim
Schomaker
5:30 AM WOD
2 x 2 @ 105 lbs
Worked easy into it. Could have gone up, but was focusing on my r...
Female Clients
1
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 2 @ 155 lbs
1
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 2 @ 155 lbs
2
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 2 @ 125 lbs
3
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 2 @ 120 lbs
4
Brooke
Woods
5:30 AM WOD
1 x 2 @ 110 lbs
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