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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.23.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
The Cell Gym 11.23.18
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Strength
Back Squat (3.3.3.3 getting heavier)
Back Squat
Metcon
Metcon (Time)
LIFE
4 rounds
500m row
8 power snatch 75/45
10 KB Deadlift 70/55
40m farmer walk 55/35
Metcon (Time)
SPORT
4 Rounds
500m row
8 power snatch 95/65
10 deadlift 185/115
40m farmer walk 70/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 23, 2018
Male Clients
1
Garrett
Blackwell
8:30 AM WOD (Daycare)
2 x 3 @ 115 lbs
Female Clients
1
Maralyn
Nava
8:30 AM WOD (Daycare)
1 x 3 @ 185 lbs
1
Stephanie
Nix
8:30 AM WOD (Daycare)
1 x 3 @ 185 lbs
2
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 3 @ 0 lbs
85, 95, 100
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