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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 2.27.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
The Cell Gym 2.27.19
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@95%, 2@95%)
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 95/65
Run 200m in-between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Male Clients
1
Noah
Pagano
5:00 PM WOD
2 x 2 @ 295 lbs
2
Trevor
Page
5:00 PM WOD
2 x 2 @ 255 lbs
3
Chris
Mayes
5:30 AM WOD
2 x 2 @ 125 lbs
4
Greg
Gosper
5:30 AM WOD
2 x 2 @ 90 lbs
safety squat bar
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
2 x 2 @ 150 lbs
2
Courtney
Davis
8:30 AM WOD (Daycare)
2 x 2 @ 135 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
2 x 2 @ 125 lbs
4
Amy
Skinner
5:30 AM WOD
3 x 2 @ 105 lbs
5
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 5 @ 85 lbs
6
Private
5:30 AM WOD
5 x 5 @ 75 lbs
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