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Components
Deadlift drop sets
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.14.18 - 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):
10 (5/5)
Workout
The Cell Gym 11.14.18
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift drop sets
4 times
Deadlift 2@80-85%
KB Deadlift 10 @ 55-70#
Complete second exercise immediately after the first. Then rest. Record last set of deadlift.
Metcon
Metcon (Time)
LIFE
5 rounds for time:
5+5 Single leg squat to box
10 banded tricep extensions
200m Run
Metcon (Time)
SPORT
5 rounds for time:
5+5 pistol squats
10 stationary dips
250m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 14, 2018
Male Clients
1
Butch
Leckey
7:00 PM WOD
8 x 2 @ 365 lbs
2
Jeremiah
Thorne
8:30 AM WOD (Daycare)
1 x 2 @ 355 lbs
3
Trevor
Page
5:00 PM WOD
4 x 2 @ 335 lbs
2 x 70lb kb
3
Ben
Skinner
5:30 AM WOD
1 x 2 @ 335 lbs
4
Brandon
Walters
5:30 AM WOD
1 x 2 @ 285 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 2 @ 185 lbs
55#KB
2
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 2 @ 175 lbs
3
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 2 @ 148 lbs
75# kB
4
Private
5:30 AM WOD
4 x 2 @ 105 lbs
5
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
1 x 2 @ 75 lbs
TOTALLY CAN GO HIGHER! Just getting back into things. Don't want ...
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