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Components
Deadlift drop sets
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
4pm Specialty Class
Powerlifting/Strong Man
WOD
Date
Workout
The Cell Gym 8.22.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (4/8)
Workout
The Cell Gym 8.22.18
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 drop sets
4 times
Deadlift 2@80-85%
KB Deadlift 10 @ 55-70#
Complete second exercise immediately after the first. Then rest. Record last set of deadlift.
Metcon
Metcon (Time)
LIFE
5 rounds for time:
5+5 Single leg squat to box
10 banded tricep extensions
200m Run
Metcon (Time)
SPORT
5 rounds for time:
5+5 pistol squats
10 stationary dips
250m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 22, 2018
Male Clients
1
Austin
Sunderland
5:00 PM WOD
2 x 2 @ 365 lbs
70# KB
2
Jeremiah
Thorne
5:30 AM WOD
1 x 2 @ 335 lbs
2
Trevor
Page
5:00 PM WOD
1 x 2 @ 335 lbs
3
Ben
Skinner
5:30 AM WOD
3 x 2 @ 305 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 2 @ 185 lbs
1
Carrie
Rule
5:00 PM WOD
1 x 2 @ 185 lbs
2
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 2 @ 180 lbs
3
Shawna
Barrett
Open Gym 7:00pm
1 x 2 @ 145 lbs
4
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 2 @ 130 lbs
5
Private
5:30 AM WOD
4 x 2 @ 125 lbs
6
Nicole
Wibel
5:00 PM WOD
4 x 2 @ 95 lbs
6
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 2 @ 95 lbs
55#kb
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