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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 2.15.19 - 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):
8 (3/5)
Workout
The Cell Gym 2.15.19
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
Deadlift (4@85% 4x)
Deadlift
Metcon
Metcon (Weight)
LIFE
20 min EMOM
Even- 3 Power Snatch + Overhead Squat 65/45 (may get heavier)
Odd - 15 Situps
Metcon (Weight)
SPORT
20 min EMOM
Even-3 Power Snatch + Overhead Squat 95/65 (may get heavier)
Odd- 15 Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 15, 2019
Male Clients
1
Butch
Leckey
Friday Evening WOD
4 x 4 @ 325 lbs
No mix grip
2
Ben
Skinner
5:30 AM WOD
4 x 4 @ 305 lbs
3
Brandon
Walters
5:30 AM WOD
2 x 4 @ 275 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
4 x 4 @ 205 lbs
2
Beckie
Douglas
Friday Evening WOD
4 x 4 @ 155 lbs
3
Alva
Lopez
Friday Evening WOD
4 x 4 @ 95 lbs
sumo deadlift
4
Patti
Rowley
Friday Evening WOD
4 x 4 @ 75 lbs
bnch press, sick of d.l's
5
Amy
Skinner
5:30 AM WOD
1 x 4 @ 155 lbs
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