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Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 8.27.19

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 (3x10 @ 60-70%)

Bench Press

Metcon

Metcon (Time)

LIFE
21.15.9
KB Deadlift 70/55
Box Jump 24/20
sit-ups

Metcon (Time)

SPORT
21.15.9
Deadlift 225/155
Box Jumps 30/24
Sit-ups

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Whiteboard:

Tuesday, August 27, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

2 x 10 @ 175 lbs

2

Jeremiah
Thorne

8:30 AM WOD (Daycare)

2 x 10 @ 165 lbs

1 set of 8 to failure

3

Tim
Schomaker

5:30 AM WOD

2 x 10 @ 155 lbs

1 set of 8 @ 155

4

Noah
Nelson

5:00 PM WOD

1 x 10 @ 125 lbs

5

Tim
Trendler

5:30 AM WOD

2 x 10 @ 115 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

1 x 10 @ 95 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

1 x 10 @ 85 lbs

3

Nikki
Slaugh

8:30 AM WOD (Daycare)

2 x 10 @ 80 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 10 @ 55 lbs

4

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 10 @ 55 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

3 x 10 @ 50 lbs

5

Jaycee
Lavender

5:00 PM WOD

1 x 10 @ 50 lbs