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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 05.01.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (6/13)
Workout
The Cell Gym 05.01.17
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Metcon
Metcon (Weight)
EMOM for 10:00
3 heavy back squats
Then:
Metcon (AMRAP - Reps)
Tabata air squat
8 Rounds of
:20 work
:10 rest
Score is lowest number of reps any round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 01, 2017
Male Clients
1
Hunter
Smith
5:00 PM WOD
315 lbs
2
Brig
Woods
7:00 PM WOD
305 lbs
All sets
3
Ammon
Woods
5:30 AM WOD
275 lbs
All sets
4
Trevor
Page
5:00 PM WOD
265 lbs
5
Jon
Crismon
8:30 AM WOD (Daycare)
185 lbs
6
Danny
Lopez
8:30 AM WOD (Daycare)
155 lbs
Female Clients
1
Private
5:30 AM WOD
135 lbs
1
Kim
Riggs
8:30 AM WOD (Daycare)
135 lbs
9 rounds 135, last round 145#
1
Maralyn
Nava
5:30 AM WOD
135 lbs
1
Nikki
Slaugh
8:30 AM WOD (Daycare)
135 lbs
9 @ 135; 1 set @ 145
2
Lexi
Moore
8:30 AM WOD (Daycare)
125 lbs
2
Megan
Kypke
5:00 PM WOD
125 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
105 lbs
4
Brooke
Woods
5:30 AM WOD
95 lbs
5
Jeni
Jones
8:30 AM WOD (Daycare)
85 lbs
95# - 5 rounds 85# - 5 rounds
5
Tamra
Hill
8:30 AM WOD (Daycare)
85 lbs
95# for 4 rounds
6
Amy
Page
5:00 PM WOD
75 lbs
7
Annette
Page
5:00 PM WOD
115 lbs
7
Lexi
Graziani
5:00 PM WOD
115 lbs
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