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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 3.14.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
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):
4 (3/1)
Workout
The Cell Gym 3.14.19
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Strength
Back Squat (5@75%, 4@85% 3x)
Back Squat
Metcon
Metcon (Time)
LIFE
4 Rounds
15 Dips on box
10 Box Jump 24/20
20 KB Swings 55/35
200m Run
Metcon (Time)
SPORT
4 Rounds
10 Stationary Dips
8 Box jumps 30/24
20 KB Swings 70/55
Run 200m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 14, 2019
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
3 x 4 @ 225 lbs
2
Nick
Herbert
8:30 AM WOD (Daycare)
3 x 4 @ 215 lbs
3
Chris
Mayes
5:30 AM WOD
3 x 4 @ 135 lbs
Female Clients
1
Brooke
Woods
5:30 AM WOD
3 x 4 @ 100 lbs
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