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Components
Front Squat
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.15.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
The Cell Gym 11.15.19
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Front Squat (5.3.2.1.1)
Front Squat
SPORT
LIFE
4 Rounds
10 KB Front squats with 2 sec hold at bottom
8 medball cleans
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
10 min AMRAP
5+5 Alternating DB Snatch 35/25
10 Deadlifts 95/65
12 medball situps 20/12
Metcon (AMRAP - Rounds and Reps)
SPORT
10 min AMRAP
5 Power Snatch 95/65
5 OVH Squat 95/65
12 Medball situps 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 15, 2019
Male Clients
1
Butch
Leckey
Friday Evening WOD
1 x 1 @ 325 lbs
pr , 335 with safety squat
2
Austin
Sunderland
Friday Evening WOD
1 x 1 @ 315 lbs
3
Nick
Herbert
Friday Evening WOD
1 x 1 @ 295 lbs
4
Brad
Bosley
5:30 AM WOD
1 x 1 @ 265 lbs
5
Ben
Skinner
5:30 AM WOD
1 x 1 @ 255 lbs
5
Jeremiah
Thorne
5:30 AM WOD
1 x 1 @ 255 lbs
6
Brandon
Walters
5:30 AM WOD
2 x 1 @ 225 lbs
7
Greg
Gosper
5:30 AM WOD
1 x 1 @ 95 lbs
Female Clients
1
Stephanie
Nix
Friday Evening WOD
1 x 1 @ 205 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 1 @ 158 lbs
3
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 1 @ 145 lbs
4
Private
8:30 AM WOD (Daycare)
1 x 1 @ 137 lbs
5
Annette
Page
Friday Evening WOD
1 x 2 @ 135 lbs
6
Lindie
Rowley
Friday Evening WOD
1 x 1 @ 125 lbs
7
Alva
Lopez
Friday Evening WOD
2 x 1 @ 100 lbs
7
Patti
Rowley
Friday Evening WOD
2 x 1 @ 100 lbs
8
Melanie
Bloomfield
5:30 AM WOD
1 x 1 @ 95 lbs
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