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Components
Deadlift
Metcon
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.20.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (2/7)
Workout
The Cell Gym 11.20.18
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Deadlift (3.3.3.3 @85-90%)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jump rope
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jumps
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee Pullups
5 Ring Dips
30 Double Unders
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee Pullups
5 Ring Dips
30 Double Unders
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee Pullups
5 Ring Dips
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 20, 2018
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 3 @ 415 lbs
2
Trevor
Page
5:00 PM WOD
4 x 3 @ 365 lbs
Female Clients
1
Annette
Page
5:00 PM WOD
4 x 3 @ 185 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 3 @ 165 lbs
3
Brooke
Woods
5:30 AM WOD
4 x 3 @ 155 lbs
4
Private
5:30 AM WOD
4 x 3 @ 135 lbs
4
Amy
Skinner
5:30 AM WOD
3 x 3 @ 135 lbs
4
Jaycee
Lavender
5:00 PM WOD
1 x 3 @ 135 lbs
5
Amy
Page
5:00 PM WOD
1 x 3 @ 128 lbs
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