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Components
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.9.19 - 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):
11 (2/9)
Workout
The Cell Gym 4.9.19
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 (Slow Deadlift (5ct) 4@75%>4x)
Deadlift
Perform each deadlift slowly starting from the ground and slowly counting to 5. ex-1 just off the floor, 2 mid shin, 3 below the knee, 4 above the knee, 5 standing. Count slowly. return back to the floor, try not to drop from standing.
Metcon
Metcon (3 Rounds for time)
3 rounds for time (3 separate time scores):
500m row SPRINT
10 Burpee over rower (modification would be to step over rower, rx is 2 foot jump)
rest 2 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 09, 2019
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
4 x 4 @ 305 lbs
2
Ben
Skinner
5:30 AM WOD
3 x 4 @ 275 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 4 @ 145 lbs
2
Brooke
Woods
5:30 AM WOD
4 x 4 @ 135 lbs
3
Annette
Page
8:30 AM WOD (Daycare)
4 x 4 @ 115 lbs
4
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
4 x 4 @ 105 lbs
Wow!! Let's do that again!!
5
Beckie
Douglas
8:30 AM WOD (Daycare)
4 x 4 @ 95 lbs
6
Alva
Lopez
8:30 AM WOD (Daycare)
4 x 4 @ 85 lbs
Lower back issues
7
Private
5:30 AM WOD
3 x 4 @ 105 lbs
7
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
3 x 4 @ 115 lbs
7
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 4 @ 123 lbs
oooh, that was FUN!!! (for reals!)
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