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Components
Bench Press
Pendlay Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Wednesday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 AM
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):
11 (4/7)
Workout
Wednesday
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Strength
Bench Press (3@70%, 3@80%, 3+@90%)
Bench Press
Pendlay Row (3 sets of max row after each set of bench)
Pendlay Row
Metcon
Metcon (AMRAP - Rounds and Reps)
Sport
9 min AMRAP
12 DB snatch 50/30#
30 Double unders
15 situps
Metcon (AMRAP - Rounds and Reps)
Life
9 min AMRAP
12 DB Snatch 30/20#
90 Single unders
15 situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 30, 2021
Male Clients
1
Brandon
Walters
WOD 5:30am
1 x 6 @ 205 lbs
2
Nick
Herbert
WOD: 8:45 AM
1 x 4 @ 235 lbs
3
Chris
Mayes
WOD 5:30am
1 x 3 @ 195 lbs
4
Greg
Gosper
WOD 5:30am
1 x 3 @ 165 lbs
Female Clients
1
Kim
Riggs
WOD: 8:45 AM
3 x 10 @ 75 lbs
2
Rachel
Anderson
WOD 5:30am
1 x 12 @ 45 lbs
3
Courtney
Davis
WOD: 8:45 AM
1 x 3 @ 145 lbs
4
Heather
Carr
WOD: 6:30 AM
1 x 5 @ 75 lbs
5
Sara
Villa
WOD: 5:00 PM
2 x 3 @ 115 lbs
6
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 3 @ 95 lbs
7
Patti
Rowley
WOD: 5:00 PM
3 x 3 @ 75 lbs
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