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Components
Deadlift
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.20.18 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (7/3)
Workout
The Cell Gym 11.20.18
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Deadlift (3.3.3.3 @85-90%)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jump rope
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jumps
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee jump to target 6" above hands
5 Ring Dips
30 Double Unders
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee jump to 6" above hands
5 Ring Dips
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 23, 2021
Male Clients
1
Butch
Leckey
WOD 6:00 pm
1 x 3 @ 455 lbs
135 225 315 405 455 top set
2
Ben
Skinner
WOD 5:30am
4 x 3 @ 315 lbs
2
Grif
Hiatt
WOD 5:30am
4 x 3 @ 315 lbs
3
KC
Burkholder
WOD 5:30am
4 x 3 @ 225 lbs
4
Travis
Sibley
WOD 5:30am
3 x 5 @ 185 lbs
4
Justin
Bethea
WOD: 8:45 AM
1 x 3 @ 185 lbs
straight leg from the hip to below knee
5
Brett
McAvoy
WOD 5:30am
1 x 3 @ 95 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
4 x 3 @ 195 lbs
2
Amy
Skinner
WOD 5:30am
2 x 3 @ 165 lbs
3
Allie
Quent
WOD: 8:45 AM
1 x 3 @ 115 lbs
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