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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.22.19 - 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):
13 (4/9)
Workout
The Cell Gym 11.22.19
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Strength
Deadlift (8@65% 3x)
Deadlift
Metcon
Metcon (Weight)
LIFE
20 min EMOM
Even- 3 Power Snatch + Overhead Squat 65/45 (may get heavier)
Odd - 20 Russian twists
Metcon (Weight)
SPORT
20 min EMOM
Even-3 Power Snatch + Overhead Squat 95/65 (may get heavier)
Odd- 20 Russian twists w/ 10# plate touch each side 2=1
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 22, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
3 x 8 @ 245 lbs
2
JD
(Roland) D ...
8:30 AM WOD (Daycare)
3 x 8 @ 205 lbs
3
Greg
Gosper
5:30 AM WOD
3 x 8 @ 125 lbs
4
Brandon
Walters
5:30 AM WOD
2 x 8 @ 225 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 8 @ 185 lbs
2
Stephanie
Nix
8:30 AM WOD (Daycare)
3 x 8 @ 175 lbs
3
Amy
Skinner
5:30 AM WOD
3 x 8 @ 120 lbs
4
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
3 x 8 @ 115 lbs
❤
5
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 8 @ 110 lbs
6
Beckie
Douglas
8:30 AM WOD (Daycare)
3 x 8 @ 105 lbs
7
Theresa
Quinn
8:30 AM WOD (Daycare)
3 x 8 @ 85 lbs
8
Nikki
Slaugh
5:30 AM WOD
3 x 8 @ 73 lbs
snatch deadlift
9
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 10 @ 55 lbs
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