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Components
Power Clean
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.14.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
The Cell Gym 6.14.19
Warm-up
Arms and legs warm up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Power Clean (2.2.2.2.2.2)
Power Clean
find a moderatly heavy double and try to keep it for all sets.
Metcon
Metcon (Time)
For Time:
400m Run
then:
4 rounds
5 man makers 30/20
20 air squats
8 Deadlifts 185/125
Then:
400m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Austin
Sunderland
Friday Evening WOD
6 x 2 @ 225 lbs
1
Bruce
Pitcher
Friday Evening WOD
1 x 2 @ 225 lbs
2
Trevor
Page
8:30 AM WOD (Daycare)
6 x 2 @ 205 lbs
3
Ben
Skinner
5:30 AM WOD
6 x 2 @ 185 lbs
3
Butch
Leckey
Friday Evening WOD
1 x 2 @ 185 lbs
More muscle then power
4
Brandon
Walters
5:30 AM WOD
4 x 2 @ 175 lbs
5
Noah
Nelson
8:30 AM WOD (Daycare)
1 x 2 @ 135 lbs
6
Michael
Lujan
8:30 AM WOD (Daycare)
6 x 2 @ 65 lbs
Female Clients
1
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 2 @ 125 lbs
2
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
5 x 2 @ 85 lbs
1st set at 75#
3
Patti
Rowley
Friday Evening WOD
6 x 2 @ 75 lbs
4
Alva
Lopez
Friday Evening WOD
6 x 2 @ 65 lbs
5
Alli
Trendler
8:30 AM WOD (Daycare)
6 x 2 @ 55 lbs
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