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Components
Overhead Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.20.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (2/7)
Workout
The Cell Gym 6.20.19
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
Overhead Squat (10 min EMOM 2 reps each minute)
Overhead Squat
getting heavier, working to squatting past parallel
Metcon
Metcon (Time)
LIFE
9.7.5
Ring Rows (challenge yourself, try feet on box)
Dips
Power Snatch 75/55
Metcon (Time)
SPORT
9.7.5
Bar Muscle Up
Power Snatch 95/65
*modify with jumping bar muscle up.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 20, 2019
Male Clients
1
Tim
Trendler
5:00 PM WOD
1 x 2 @ 110 lbs
2
Noah
Nelson
5:00 PM WOD
1 x 2 @ 75 lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
2 x 2 @ 125 lbs
2
Nikki
Slaugh
7:00 PM Open Gym/ WOD
1 x 2 @ 105 lbs
3
Private
Open Gym 9:30am
1 x 2 @ 90 lbs
4
Patti
Rowley
8:30 AM WOD (Daycare)
4 x 2 @ 65 lbs
5
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 2 @ 60 lbs
set 1 - 45# sets 2-6 50# sets 7-9 55# set 10 60#
6
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
8 x 2 @ 55 lbs
7
Alli
Trendler
5:30 AM WOD
1 x 2 @ 40 lbs
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