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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 09.14.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (6/12)
Workout
The Cell Gym 09.14.16
Warm-up
Skills
Rope Climb
300M Run
Then: with a partner
4 rounds of 20 sec on 20 sec off Burpee partner medball chest pass
While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 20 seconds.
Metcon
Metcon (Weight)
Deadlift
5-5-5-5-5
Get a couple of good warm up sets in and then go heavy on each set of 5. You should be heavy enough that the last rep on each set is a struggle. Take plenty of rest in between.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 14, 2016
Male Clients
1
Butch
Leckey
7:00 PM WOD
365 lbs
2
Merlin
Rowley
8:30 AM WOD (Daycare)
285 lbs
3
Jon
Crismon
5:00 PM WOD
275 lbs
all rounds
4
Alex
Collins
7:00 PM WOD
225 lbs
3x5
4
Ben
Skinner
5:30 AM WOD
225 lbs
5
Troy
McLynn
5:00 PM WOD
245 lbs
5x5
Female Clients
1
Emilee
Olmstead
7:00 PM WOD
225 lbs
2
Megan
Kypke
7:00 PM WOD
205 lbs
3
Private
8:30 AM WOD (Daycare)
185 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
185 lbs
3
Rachel
Sunderland
5:00 PM WOD
185 lbs
4
Becky
Lavender
8:30 AM WOD (Daycare)
175 lbs
4
Joanna
Klaproth
8:30 AM WOD (Daycare)
175 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
145 lbs
6
Aleesa
Wiltbank
5:30 AM WOD
145 lbs
6
RC
Kosierowski
5:30 AM WOD
145 lbs
135lbs
7
Allie
Quent
5:00 PM WOD
135 lbs
8
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
85 lbs
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