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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 10.17.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
The Cell Gym 10.17.19
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Bench Press (6@70% 4x)
Bench Press
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
12 DB P. Clean 30/20
20 sec bar hang
10 Box jumps 20/12"
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
12 DB P. Clean 50/30
6 HSPU
10 Box Jumps 24/20"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
Austin
Sunderland
7:00 PM Open Gym/ WOD
4 x 6 @ 205 lbs
2
Ben
Skinner
5:30 AM WOD
4 x 6 @ 175 lbs
3
Tim
Schomaker
5:30 AM WOD
1 x 1 @ 245 lbs
Also did 10x bar, 8@115, 6@135, 2 x 6@165, 2@205, 1@225. 245 went...
Female Clients
1
Private
8:30 AM WOD (Daycare)
4 x 6 @ 100 lbs
2
Chantal
Leckey🏋️♀️💃 ...
8:30 AM WOD (Daycare)
4 x 6 @ 80 lbs
Great weight! Perfect thx nikki for helping me with math.
3
Alva
Lopez
8:30 AM WOD (Daycare)
4 x 6 @ 70 lbs
3
Patti
Rowley
8:30 AM WOD (Daycare)
4 x 6 @ 70 lbs
4
Theresa
Quinn
5:30 AM WOD
4 x 6 @ 45 lbs
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