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Components
Pull and Push
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.27.19 - 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):
8 (4/4)
Workout
The Cell Gym 6.27.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Pull and Push
3 rounds NFT:
3 weighted pull-ups
8 Pendlay row
* weights should be heavy
**scale with 3 eccentric pull-ups
and DB Row
***score will be weight used in Pendlay row
Metcon
Metcon (Time)
Life
Cash in: 1000m Row
Then:
21.18.15.12
DB press 30/20
Box jump 20"
Cash out: 400m Run
Metcon (Time)
Sport
Cash in: 400m Run
Then:
21.18.15.12
HSPU
Box Jump 24/20
Cash out: 1000m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 27, 2019
Male Clients
1
Chris
Mayes
5:30 AM WOD
1 x 8 @ 115 lbs
2
Noah
Nelson
5:00 PM WOD
1 x 8 @ 95 lbs
3
Justin
Flink
5:30 AM WOD
3 x 8 @ 80 lbs
Pendlay rows = 3X3X80
4
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 8 @ 65 lbs
Female Clients
1
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 8 @ 55 lbs
2
Melanie
Bloomfield
5:30 AM WOD
2 x 8 @ 50 lbs
3
Adyson
Moore
8:30 AM WOD (Daycare)
3 x 3 @ 55 lbs
3
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 8 @ 0 lbs
red band
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