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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.18.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
Open Gym 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (6/2)
Workout
The Cell Gym 9.18.19
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Strength
Bench Press (3.3.3.3.@ 85%)
Bench Press
Metcon
Metcon (Time)
LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
200m run
Metcon (Time)
SPORT
10.8.6.4.2
Thruster 95/65
Pullups
200m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 14, 2022
Male Clients
1
Grif
Hiatt
WOD 5:30am
2 x 3 @ 275 lbs
2
Tim
Schomaker
WOD 5:30am
4 x 3 @ 205 lbs
Correct weight. Set 2, changed to 215 - could barely do 3. Switch...
2
Travis
Sibley
WOD 5:30am
4 x 3 @ 205 lbs
3
KC
Burkholder
WOD 5:30am
1 x 3 @ 185 lbs
2x3@155lbs, 1x3@175lbs
4
Greg
Gosper
Open Gym 6:00 pm
4 x 3 @ 165 lbs
5
Ryan
Boyer
WOD 5:30am
4 x 3 @ 140 lbs
Last set was 155 - 3rd rep with help from spotter
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
4 x 3 @ 105 lbs
2
Patti
Rowley
WOD: 5:00 PM
4 x 3 @ 80 lbs
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