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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 12.4.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
The Cell Gym 12.4.19
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
Back Squat (5@50%, 4@70%, 3@80%, 2@90%, 2@90%, 2@90%)
Back Squat
Metcon
Metcon (Time)
LIFE
2.4.6.8.10.8.6.4.2
Box Jumps 20"/16"
Power Snatch 85/55
Run 200m inbetween sets
Metcon (Time)
SPORT
2.4.6.8.10.8.6.4.2
Box Jump 30/24
Power Snatch 115/75
Run 200m in-between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
1
Austin
Sunderland
6:30 PM WOD
3 x 2 @ 335 lbs
2
Jeremiah
Thorne
5:30 AM WOD
3 x 2 @ 295 lbs
3
Tim
Trendler
6:30 PM WOD
2 x 2 @ 245 lbs
4
JD
(Roland) D ...
5:30 PM WOD
2 x 2 @ 225 lbs
5
Greg
Gosper
5:30 AM WOD
3 x 2 @ 160 lbs
6
Ben
Skinner
5:30 AM WOD
1 x 2 @ 295 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 2 @ 165 lbs
2
Amy
Skinner
5:30 AM WOD
3 x 2 @ 115 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 2 @ 105 lbs
1 set of 2 @125
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