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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.13.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
The Cell Gym 09.13.17
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
Deadlift (5 x 3)
Deadlift
Quick warm up and then all 5 sets at the same weight. Go heavy
Metcon
3 min rest between A and B
A: Metcon (Time)
21-15-9
Hang power cleans 95/45#
Stationary dips
B: Metcon (Time)
4 Rounds for time
250M Row
15 Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 13, 2017
Male Clients
1
Butch
Leckey
7:00 PM WOD
5 x 3 @ 405 lbs
2
Andy
Luna
Open Gym 7:00pm
5 x 3 @ 255 lbs
2
Ben
Skinner
5:30 AM WOD
5 x 3 @ 255 lbs
3
Alex
Collins
7:00 PM WOD
5 x 3 @ 235 lbs
4
Tim
Trendler
5:30 AM WOD
5 x 3 @ 225 lbs
5
Austin
Sunderland
Open Gym 7:00pm
3 x 3 @ 405 lbs
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
5 x 3 @ 185 lbs
2
Alva
Lopez
8:30 AM WOD (Daycare)
5 x 3 @ 155 lbs
2
Brooke
Woods
5:30 AM WOD
5 x 3 @ 155 lbs
3
Aleesa
Wiltbank
5:30 AM WOD
5 x 3 @ 145 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
5 x 3 @ 145 lbs
165 for first 2 sets
4
Jeni
Jones
8:30 AM WOD (Daycare)
5 x 3 @ 135 lbs
5
Jodee
Brinkerhoff
Open Gym 7:00pm
5 x 3 @ 125 lbs
6
Jordann
Pace
8:30 AM WOD (Daycare)
5 x 3 @ 105 lbs
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