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Components
Front squats
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.25.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (7/8)
Workout
The Cell Gym 11.25.19
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Strength
Front squats (5@60%, 4@70%, 3@80% 3x)
Pause Front Squats require a 2ct pause at the bottom of the squat.
Metcon
Metcon (Time)
LIFE
3 Rounds
500m Row
10 Push Press 30/20
90 Single Unders
10 KB DL 70/55
Metcon (Time)
SPORT
3 Rounds
500m Row
8 HSPU
30 Double Unders
10 Deadlift 155/115
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 25, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
3 x 3 @ 205 lbs
1
Jeremiah
Thorne
5:30 AM WOD
3 x 3 @ 205 lbs
2
Brandon
Walters
5:30 AM WOD
3 x 3 @ 185 lbs
3
JD
(Roland) D ...
8:30 AM WOD (Daycare)
3 x 3 @ 165 lbs
4
Greg
Gosper
5:30 AM WOD
6 x 3 @ 90 lbs
5
Tim
Schomaker
5:30 AM WOD
2 x 3 @ 135 lbs
5
Chris
Mayes
5:30 AM WOD
1 x 3 @ 135 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 3 @ 110 lbs
2
Kim
Riggs
5:30 AM WOD
3 x 4 @ 105 lbs
2
Lexi
Moore
8:30 AM WOD (Daycare)
3 x 3 @ 105 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 3 @ 90 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 3 @ 75 lbs
4
Melanie
Bloomfield
5:30 AM WOD
3 x 3 @ 75 lbs
5
Theresa
Quinn
8:30 AM WOD (Daycare)
3 x 3 @ 55 lbs
6
Annette
Page
5:30 PM WOD
2 x 3 @ 120 lbs
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