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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.17.19 - 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):
12 (6/6)
Workout
The Cell Gym 7.17.19
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
Deadlift (5@65%, 5@75%, 5+85%)
Deadlift
Metcon
Metcon (Time)
LIFE
3 Rounds for Time:
15 burpees
20 ring rows
25 air squats
Metcon (Time)
SPORT
3 Rounds for time:
10 Burpee box jump
15 pull-ups
25 air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 21, 2021
Male Clients
1
Austin
Gardner
WOD: 5:00 PM
1 x 305 @ 8 lbs
2
Greg
Gosper
WOD 5:30am
1 x 7 @ 275 lbs
3
Brandon
Walters
WOD: 6:30 AM
1 x 6 @ 315 lbs
4
Grif
Hiatt
WOD 5:30am
2 x 5 @ 245 lbs
5
Cove
Tarwater
WOD: 5:00 PM
1 x 6 @ 185 lbs
6
Greg
Skidmore
WOD 5:30am
1 x 5 @ 195 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
1 x 8 @ 185 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 6 @ 190 lbs
3
Melanie
Bloomfield
WOD 5:30am
1 x 10 @ 105 lbs
4
Alva
Lopez
WOD: 8:45 AM
1 x 6 @ 145 lbs
5
Mikayla
Tessitore
WOD 6:00 pm
3 x 5 @ 15 lbs
15>25>35 lb increments
6
Kami
Jones
WOD: 5:00 PM
1 x 125 @ 0 lbs
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