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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 9.24.19 - 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 9.24.19
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 (5.3.2.2.2.2)
Deadlift
getting heavier
Metcon
Metcon (Time)
LIFE
2.4.6.8.10.12
hand release pushups on knees or with band
wallballs 14#
ring rows feet on box
KB RDL 70/55
Metcon (Time)
SPORT
2.4.6.8.10.12
hand release pushups
wallballs 20#
pullups
Barbell RDL 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 20, 2022
Male Clients
1
Greg
Gosper
WOD 5:30am
1 x 2 @ 340 lbs
4 reps x 335
2
Ben
Skinner
WOD 5:30am
3 x 2 @ 335 lbs
2
Brandon
Walters
WOD 5:30am
1 x 2 @ 335 lbs
2
Grif
Hiatt
WOD 5:30am
1 x 2 @ 335 lbs
3
KC
Burkholder
WOD 5:30am
1 x 2 @ 245 lbs
4
andrew
post
WOD 5:30am
1 x 2 @ 225 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
1 x 2 @ 205 lbs
2
Alva
Lopez
WOD: 8:45 AM
4 x 2 @ 115 lbs
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