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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Wednesday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (9/3)
Workout
Wednesday
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Back Squat (8@50%, 6@60%, 4@70%, 3@80%, 2@90% x 3)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
every 4 min on the 4 min for 12 min.
2 Rounds
90 Single unders
10 Ring Rows
8 Alt. DB Snatch 30/20
Metcon (AMRAP - Rounds)
SPORT
every 4 min on the 4 min for 12 minutes
2 Rounds
40 Double Unders
12 Pullups
8 Alt. DB Snatch 50/30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 21, 2021
Male Clients
1
Travis
Sibley
WOD 5:30am
3 x 2 @ 285 lbs
2
steve
holt
WOD: 8:45 AM
3 x 2 @ 245 lbs
3
Greg
Gosper
WOD 5:30am
6 x 2 @ 175 lbs
3
KC
Burkholder
WOD 5:30am
3 x 2 @ 175 lbs
4
Ben
Skinner
WOD 5:30am
2 x 2 @ 290 lbs
4
Brandon
Walters
WOD 5:30am
2 x 2 @ 265 lbs
4
Butch
Leckey
WOD 6:00 pm
2 x 2 @ 365 lbs
4
Trevor
McLaws
WOD 5:30am
2 x 2 @ 205 lbs
4
Grif
Hiatt
WOD: 8:45 AM
1 x 2 @ 295 lbs
Female Clients
1
Kim
Riggs
WOD: 8:45 AM
3 x 2 @ 185 lbs
2
Laura
Peterson
WOD: 8:45 AM
3 x 2 @ 180 lbs
3
Heather
Carr
WOD: 6:45 AM
1 x 4 @ 50 lbs
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