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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 08.28.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
The Cell Gym 08.28.17
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
Strength
Back Rack Lunge (3 x 5 (each leg for load))
Back Rack Lunge
Metcon
Metcon (Time)
50-40-30-20-10
Russian kettlebell swings, 55#(35#)
Ab mat sit ups
Double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 28, 2017
Male Clients
1
Ammon
Woods
5:00 PM WOD
3 x 5 @ 185 lbs
2
Joe
Ennis
7:00 PM WOD
3 x 5 @ 155 lbs
3
Michael
Thurber
8:30 AM WOD (Daycare)
3 x 5 @ 100 lbs
holding dumbells
4
Ben
Skinner
5:30 AM WOD
3 x 5 @ 95 lbs
4
Butch
Leckey
7:00 PM WOD
3 x 5 @ 95 lbs
Weak position. Doing more often
5
Danny
Lopez
8:30 AM WOD (Daycare)
3 x 5 @ 85 lbs
6
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 105 lbs
6
Brandon
Walters
5:30 AM WOD
1 x 5 @ 135 lbs
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
3 x 5 @ 95 lbs
1
Maralyn
Nava
5:00 PM WOD
3 x 5 @ 95 lbs
2
Amy
Skinner
5:30 AM WOD
3 x 5 @ 75 lbs
2
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 5 @ 75 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 5 @ 70 lbs
4
Ami
Bethea
8:30 AM WOD (Daycare)
2 x 5 @ 75 lbs
4
Brooke
Woods
5:30 AM WOD
1 x 5 @ 75 lbs
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