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Components
Deadlift
Metcon
Metcon
Farmer's Carry
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 1.14.20 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
WOD: 5:00 PM
Open Gym: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (2/5)
Workout
The Cell Gym 1.14.20
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 (7@60%, 6@70%, 5@80% 2x)
Deadlift
Metcon
Metcon (3 Rounds for time)
LIFE
3 rounds for time (3 separate time scores):
500m row SPRINT
30 walking lunges
Rest 2 min (score is 3 separate times)
Metcon (3 Rounds for time)
SPORT
3 Rounds for time (3 separate time scores)
30 Cal Assault bike SPRINT
30 foot Hand Stand walk (5 stall mats long)
Rest 2 min
Challenge
Farmer's Carry (400m Farmer Carry for weight)
Farmer's Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 14, 2020
Male Clients
1
Ben
Skinner
5:30 AM WOD
2 x 5 @ 295 lbs
2
Tim
Schomaker
5:30 AM WOD
2 x 5 @ 225 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 5 @ 175 lbs
2
Amy
Skinner
5:30 AM WOD
2 x 5 @ 150 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
2 x 5 @ 135 lbs
4
Theresa
Quinn
8:30 AM WOD (Daycare)
2 x 5 @ 85 lbs
5
Annette
Page
WOD: 5:00 PM
2 x 4 @ 165 lbs
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