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Components
Deadlift
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.29.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
The Cell Gym 11.29.19
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Strength
Deadlift (1@95% - 4x)
Deadlift
SPORT
LIFE
5 ROUNDS
10 KB Deadlift (challenge yourself)
15+15 Banded ADDuctor (hold for 2 sec before releasing)
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
10 DB Power Clean 30/20
10 jumping pullups
100 single unders
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
8 power cleans 105/75
3 Bar Muscle Ups
35 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 12, 2019
Male Clients
1
Austin
Sunderland
5:00 PM WOD
4 x 1 @ 405 lbs
1
Jeremiah
Thorne
5:30 AM WOD
4 x 1 @ 405 lbs
2
Tim
Trendler
5:00 PM WOD
4 x 1 @ 370 lbs
3
Ben
Skinner
5:30 AM WOD
4 x 1 @ 345 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
4 x 1 @ 255 lbs
2
Julie
Herbert
8:30 AM WOD (Daycare)
4 x 1 @ 225 lbs
ended with pr of 240
3
Annette
Page
5:00 PM WOD
4 x 1 @ 205 lbs
4
Theresa
Quinn
8:30 AM WOD (Daycare)
4 x 1 @ 90 lbs
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