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Components
Weighted Pull-ups
Pendlay Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.10.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (5/1)
Workout
The Cell Gym 7.10.19
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Strength
Weighted Pull-ups (4.3.2.1)
The Strict Pull-up
Pendlay Row (4.3.2.1)
Pendlay Row
Metcon
Metcon (Time)
LIFE
10.8.6.4.2
thrusters 65/45
seated pulldown
ring rows
Metcon (Time)
SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 rope climb between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 14, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
1 x 1 @ 110 lbs
2
Drew
Sutton
WOD: 5:00 PM
1 x 1 @ 95 lbs
3
Brandon
Walters
WOD: 6:30 AM
1 x 1 @ 65 lbs
3
Nick
Herbert
WOD: 5:00 PM
1 x 1 @ 65 lbs
4
Travis
Sibley
WOD 5:30am
1 x 1 @ 55 lbs
Female Clients
1
Kami
Jones
WOD: 5:00 PM
1 x 1 @ 0 lbs
with band
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