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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.18.19 - The Cell Gym
Class
(All)
WOD 5:30am
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 (4/2)
Workout
The Cell Gym 7.18.19
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
15 min AMRAP
60 single unders
15 hang power cleans 95/55
60 single unders
15 hanging knee raises
Metcon (AMRAP - Rounds and Reps)
SPORT
15 min AMRAP
30 double unders
15 power cleans 115/80
30 double unders
10 toes to bar
Strength
Metcon (Weight)
20 sled pulls for weight - no harness
Core Work
Metcon (No Measure)
4 rounds
20 russian twists
60 sec plank
20 crunchies
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 21, 2022
Male Clients
1
Jonathan
Vargas
WOD: 5:00 PM
2 + 4
2
andrew
post
WOD 5:30am
4 + 73
3
Garrett
Blackwell
WOD 5:30am
3 + 0
65#, mix single/double
3
Greg
Gosper
WOD 5:30am
3 + 0
Female Clients
1
Alva
Lopez
WOD: 8:45 AM
4 + 23
#35 KB swings instead of hang power clean. Long levers instead of...
2
Lindie
Rowley
WOD 5:30am
3 + 60
65 lbs
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