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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 12.6.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (9/3)
Workout
The Cell Gym 12.6.19
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
Bench Press (5.3.2.2.2.2.2)
Bench Press
Metcon
Metcon (Time)
LIFE
9.6.3
Power Clean 95/65
Burpee
12/10 Cal Row
Metcon (Time)
SPORT
9.6.3
Power Clean 135/95 RX+155/125
Burpee
Muscle up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 19, 2021
Male Clients
1
Butch
Leckey
Friday Throwdown
1 x 2 @ 275 lbs
135 185 205 235 255 275
2
Private
WOD: 5:00 PM
5 x 2 @ 245 lbs
2
Brad
Bosley
WOD 5:30am
1 x 2 @ 245 lbs
2
Russell
Linman
WOD: 5:00 PM
1 x 2 @ 245 lbs
3
Greg
Skidmore
WOD 5:30am
1 x 2 @ 205 lbs
4
Justin
Bethea
WOD: 8:45 AM
3 x 2 @ 130 lbs
4
Greg
Gosper
WOD 5:30am
2 x 2 @ 130 lbs
5
Brandon
Walters
WOD 5:30am
1 x 1 @ 225 lbs
barely failed 2nd 2x
5
Travis
Sibley
WOD 5:30am
1 x 1 @ 235 lbs
Female Clients
1
Stephanie
Nix
WOD: 8:45 AM
1 x 2 @ 140 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
3 x 2 @ 90 lbs
3
Alva
Lopez
WOD: 5:00 PM
1 x 2 @ 85 lbs
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