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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.25.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
The Cell Gym 6.25.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift (3.3.3.3 @ 80%)
Deadlift
Metcon
Metcon (Time)
Life
4 Rounds
250m Row
20 air squats
10 Burpees
12 Ring Rows
Metcon (Time)
Sport
4 rounds
250m Row
10 Back Squats 95/65*
10 Burpees
10 Pullups
Weight is taken from the floor.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 28, 2022
Male Clients
1
Butch
Leckey
WOD 6:00 pm
4 x 3 @ 435 lbs
545 max. Lifted heavy past Sunday.
2
Jason
Marley
WOD 5:30am
4 x 3 @ 405 lbs
3
Austin
Gardner
WOD: 5:00 PM
4 x 3 @ 285 lbs
4
Greg
Gosper
WOD 5:30am
4 x 3 @ 275 lbs
4
Jonathan
Vargas
WOD: 5:00 PM
3 x 3 @ 275 lbs
Female Clients
1
Alma
Aguilar
WOD 5:30am
31 x 3 @ 195 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
4 x 3 @ 185 lbs
3
Chantal
Leckey🏋️♀️💃 ...
WOD: 8:45 AM
4 x 3 @ 145 lbs
80% 165 felt off/heavy today one rep was ok not 3 x4 but 145 was ...
4
Alva
Lopez
WOD: 8:45 AM
4 x 3 @ 115 lbs
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