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Components
Bench Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (9/7)
Workout
Friday
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Strength
Bench Press (3.3.3.3.3)
Bench Press
Metcon
Metcon (AMRAP - Rounds)
24 min EMOM
1- 20 KB Swings 55/35
2- 12 wallballs 20/12
3- 3 HSPU + 3 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 30, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
3 x 3 @ 265 lbs
2
Russell
Linman
WOD: 5:00 PM
5 x 3 @ 230 lbs
3
Brandon
Walters
WOD 5:30am
5 x 3 @ 205 lbs
3
Daniel
Brinkerhoff
WOD: 6:45 AM
5 x 3 @ 205 lbs
3
Jeremiah
Thorne
WOD 5:30am
5 x 3 @ 205 lbs
3
Travis
Sibley
WOD 5:30am
5 x 3 @ 205 lbs
4
Greg
Skidmore
WOD 5:30am
5 x 3 @ 180 lbs
5
Gage
Skidmore
WOD 5:30am
5 x 3 @ 170 lbs
6
Greg
Gosper
WOD 5:30am
6 x 3 @ 155 lbs
Female Clients
1
Laura
Peterson
WOD: 8:45 AM
5 x 3 @ 125 lbs
2
Kim
Riggs
WOD: 8:45 AM
2 x 3 @ 105 lbs
3
Jodee
Brinkerhoff
WOD: 8:45 AM
5 x 3 @ 90 lbs
4
Annette
Page
WOD: 5:00 PM
3 x 3 @ 85 lbs
5
Patti
Rowley
WOD: 5:00 PM
5 x 3 @ 75 lbs
6
Heather
Carr
WOD: 6:45 AM
5 x 3 @ 65 lbs
7
Kami
Giles
WOD: 5:00 PM
1 x 3 @ 60 lbs
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