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Components
Push Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.16.19 - 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 (3/8)
Workout
The Cell Gym 4.16.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Push Press (3.3.3.3.3)
Push Press
work to a challenging triple then complete 5 sets at that weight.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
20 walking lunges with KB 55/35
10 pushups
200m medball run 14/12
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
12 Back Rack lunges 135/95
10 HR pushups
200m medball run 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 16, 2019
Male Clients
1
Austin
Sunderland
5:00 PM WOD
5 x 3 @ 185 lbs
2
Tim
Trendler
7:00 PM Open Gym/ WOD
5 x 3 @ 135 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 3 @ 185 lbs
4 @ 165
Female Clients
1
Nikki
Slaugh
8:30 AM WOD (Daycare)
5 x 3 @ 88 lbs
2
Annette
Page
8:30 AM WOD (Daycare)
5 x 3 @ 85 lbs
2
Beckie
Douglas
8:30 AM WOD (Daycare)
5 x 3 @ 85 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
5 x 3 @ 85 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
5 x 3 @ 65 lbs
3
Jeni
Jones
8:30 AM WOD (Daycare)
5 x 3 @ 65 lbs
4
Private
5:30 AM WOD
5 x 3 @ 60 lbs
5
Private
8:30 AM WOD (Daycare)
3 x 3 @ 100 lbs
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