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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.26.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
The Cell Gym 11.26.19
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
Bench Press (4@85% 3x)
Bench Press
SPORT
Metcon (No Measure)
LIFE
4 rounds
12 Ring Rows
10 pushups W/ assistance
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
15 min AMRAP
10 jumping pullups
16 side to side skater jumps
45 sec. Plate hold overhead 45/25#
10 KB Headcutters 35/25#
Metcon (AMRAP - Rounds and Reps)
SPORT
15 min AMRAP
10 Pullups
8+8 alternating pistol squats
40m single arm farmer carry 70/55 (switch arms half way)
15 wallballs 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 26, 2019
Male Clients
1
Greg
Gosper
5:30 AM WOD
3 x 4 @ 135 lbs
2
Ben
Skinner
5:30 AM WOD
2 x 4 @ 205 lbs
2
Tim
Schomaker
5:30 AM WOD
2 x 4 @ 225 lbs
Failed last rep on 2nd round. Finished with 4X205.
Female Clients
1
Courtney
Davis
5:30 PM WOD
3 x 4 @ 105 lbs
1
Kim
Riggs
8:30 AM WOD (Daycare)
3 x 4 @ 105 lbs
2
Amy
Skinner
5:30 AM WOD
3 x 4 @ 85 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 4 @ 85 lbs
2
Melanie
Bloomfield
5:30 AM WOD
3 x 4 @ 85 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 4 @ 80 lbs
3
Chantal
Leckey🏋️♀️💃 ...
WOD: 9:30 AM
3 x 4 @ 80 lbs
Good weight for me thx dory!! **updated opps!
4
Theresa
Quinn
5:30 AM WOD
3 x 4 @ 60 lbs
5
Annette
Page
8:30 AM WOD (Daycare)
2 x 4 @ 95 lbs
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