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Components
Back Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.17.19 - 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):
10 (4/6)
Workout
The Cell Gym 5.17.19
Warm-up
Cell Warm Up
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
Strength
Back Squat (5@50%, 4@70%, 3@80%, 2@90% 3x)
Back Squat
Metcon
Metcon (AMRAP - Reps)
30 min EMOM
minute 1- 12 wallballs 20/14
minute 2-20 single arm KB Swings 35/25 (alternating arms)
minute 3- 15-20 medball situps 20/14
*score is total medball situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 21, 2021
Male Clients
1
Butch
Leckey
WOD: 5:00 PM
2 x 2 @ 365 lbs
405 base atm
2
Grif
Hiatt
WOD: 6:45 AM
2 x 2 @ 285 lbs
2
Ben
Skinner
WOD 5:30am
1 x 2 @ 285 lbs
3
Brandon
Walters
WOD 5:30am
1 x 2 @ 265 lbs
Female Clients
1
Kim
Riggs
WOD: 8:45 AM
2 x 2 @ 175 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
2 x 2 @ 135 lbs
3
Melanie
Bloomfield
WOD 5:30am
2 x 2 @ 115 lbs
3
Alva
Lopez
WOD: 5:00 PM
1 x 2 @ 115 lbs
4
Kami
Giles
WOD: 5:00 PM
1 x 2 @ 90 lbs
5
Amy
Skinner
WOD 5:30am
1 x 1 @ 115 lbs
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