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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.17.19 - 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):
8 (1/7)
Workout
The Cell Gym 7.17.19
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
Front Squat (5.5.3.3.2.2.1.1)
Front Squat
Metcon
Metcon (Time)
LIFE
3 Rounds for Time:
15 burpees
20 ring rows
25 air squats
Metcon (Time)
SPORT
3 Rounds for time:
10 Burpee box jump
15 pull-ups
25 air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 17, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
1 x 1 @ 235 lbs
Female Clients
1
Stephanie
Nix
7:00 PM Open Gym/ WOD
3 x 2 @ 185 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 1 @ 168 lbs
3
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 1 @ 155 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 1 @ 115 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 1 @ 110 lbs
5
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 1 @ 110 lbs
6
Melanie
Bloomfield
5:30 AM WOD
1 x 1 @ 95 lbs
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