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Components
Bench EMOM
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 9.12.18 - 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):
11 (4/7)
Workout
The Cell Gym 9.12.18
Warm-up
Warm Up 4
3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Strength
Bench EMOM
Bench
Take 6 min to find challenging 4 rep bench
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 Min AMRAP
8 double kb deadlift 70#/55#
8 Box jump 24/20
8 tricep dips on box
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
8 Deadlift 225/155
8 box jumps 30/24
8 ring dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 12, 2018
Male Clients
1
#Derek
Wilcock
8:30 AM WOD (Daycare)
5 x 4 @ 335 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
4 x 4 @ 215 lbs
dropped to 205# then 2-3reps
3
Ben
Skinner
5:30 AM WOD
1 x 4 @ 165 lbs
4
Jeremiah
Thorne
5:30 AM WOD
1 x 4 @ 155 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
8 x 4 @ 100 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
8 x 4 @ 75 lbs
2
Private
8:30 AM WOD (Daycare)
1 x 4 @ 75 lbs
2
Kayla
Moncur
8:30 AM WOD (Daycare)
1 x 4 @ 75 lbs
3
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 4 @ 50 lbs
3
Jodee
Brinkerhoff
5:30 AM WOD
1 x 4 @ 50 lbs
50# on the floor
4
Renee
Contreras
5:00 PM WOD
1 x 3 @ 75 lbs
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