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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.22.19 - 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):
17 (12/5)
Workout
The Cell Gym 7.22.19
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
Back Squat (3.3.2.2.1.1)
Back Squat
Metcon
Metcon (Time)
LIFE
4 rounds
22 walking Dumbbell lunges 50/30
200m Run
5 DB Cleans
250m Row
Metcon (Time)
SPORT
4 Rounds
14 Overhead walking lunges BB 95/65
250m Row
5 Cleans
200m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 25, 2022
Male Clients
1
Butch
Leckey
WOD 6:00 pm
1 x 1 @ 435 lbs
4x185. 3x275. 3x325. 2x365 1x415. 1x435. Need to squat more
2
Jason
Marley
WOD: 8:45 AM
1 x 1 @ 385 lbs
3@135lb, 3@225, 2@275, 2@315, 1@335, 1@, 1@385
3
Grif
Hiatt
WOD 5:30am
1 x 1 @ 335 lbs
4
Brandon
Walters
WOD 5:30am
1 x 1 @ 305 lbs
4
Jeremiah
Thorne
WOD 5:30am
1 x 1 @ 305 lbs
5
Tim
Schomaker
WOD 5:30am
1 x 1 @ 265 lbs
Felt really good!
6
Greg
Gosper
WOD 5:30am
2 x 1 @ 250 lbs
7
Travis
Sibley
WOD 5:30am
2 x 1 @ 245 lbs
8
Jonathan
Vargas
WOD: 5:00 PM
1 x 1 @ 235 lbs
3@185 3@195 2@205 2@215 1@225 1@235
9
andrew
post
WOD 5:30am
1 x 1 @ 225 lbs
10
Stetson
Thomsen
WOD 5:30am
1 x 1 @ 205 lbs
11
Ryan
Boyer
WOD 5:30am
1 x 1 @ 185 lbs
Female Clients
1
Alma
Aguilar
WOD 5:30am
1 x 1 @ 205 lbs
1
Stephanie
Nix
WOD: 8:45 AM
1 x 1 @ 205 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 1 @ 185 lbs
3
Courtney
Throckmorton
WOD: 5:00 PM
1 x 1 @ 173 lbs
4
Alva
Lopez
WOD: 8:45 AM
1 x 1 @ 115 lbs
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