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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.5.19 - 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):
9 (2/7)
Workout
The Cell Gym 4.5.19
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
Metcon (Weight)
30 min EMOM
1- 5 Power Snatch + 5 OVH Squat 60-70% 1RM
2- 30 sec handstand hold (every 10 sec do 1 HSPU) OR Heavy plate hold overhead (every 10 sec do 1 press with the plate)
3- 3 man makers 30/20
weight used for snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 05, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
95 lbs
Couldn't Rx HS hold/HSPU
2
Greg
Gosper
5:30 AM WOD
20 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
55 lbs
2
Private
Friday Evening WOD
70 lbs
3
Maralyn
Nava
5:30 AM WOD
55 lbs
4
Jeni
Jones
5:30 AM WOD
40 lbs
5
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
35 lbs
15#DB, last 2 rounds plate OHS
5
Melanie
Bloomfield
5:30 AM WOD
35 lbs
5
Patti
Rowley
Friday Evening WOD
35 lbs
Had to leave at 24:00
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