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Components
Snatch
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 10.25.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
The Cell Gym 10.25.19
Warm-up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Snatch (8 min EMOM 2@80% everyminute)
Snatch
Metcon
Metcon (Time)
LIFE
4 Rounds
15 KB RDL 70/50
8 Plate Burpees* 45/25#
5+5 alternating DB Snatch 30/20
*plate raises overhead to complete burpee
Metcon (Time)
SPORT
4 Rounds
10 Deadlift 185/125
10 Burpee over bar
5+5 alternating DB snatch 50/30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 25, 2019
Male Clients
1
Austin
Sunderland
Friday Evening WOD
8 x 2 @ 175 lbs
2
Brandon
Walters
5:30 AM WOD
8 x 2 @ 115 lbs
115
2
Jeremiah
Thorne
5:30 AM WOD
5 x 2 @ 115 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 2 @ 95 lbs
4
Eric
Dixon
5:30 AM WOD
1 x 2 @ 65 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
8 x 2 @ 95 lbs
2
Nikki
Slaugh
5:30 AM WOD
2 x 2 @ 88 lbs
6 @ 83#
3
Melanie
Bloomfield
5:30 AM WOD
8 x 2 @ 55 lbs
4
Lindie
Rowley
Friday Evening WOD
8 x 2 @ 35 lbs
4
Patti
Rowley
Friday Evening WOD
8 x 2 @ 35 lbs
5
Theresa
Quinn
8:30 AM WOD (Daycare)
1 x 2 @ 30 lbs
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