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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.27.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
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):
16 (4/12)
Workout
The Cell Gym 11.27.18
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Front Squat (10 min EMOM 3@80-85%)
Front Squat
Metcon
Metcon (Time)
LIFE
3 Rounds
500m Row
10 DB Power Clean 30/20
8 Box Jump 24/20
Metcon (Time)
SPORT
3 Rounds
500m Row
10 BB Power Clean 95/65
8 Box Jumps 30/24
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 27, 2018
Male Clients
1
Ben
Skinner
5:30 AM WOD
10 x 3 @ 155 lbs
2
Tim
Trendler
7:00 PM Open Gym/ WOD
10 x 3 @ 135 lbs
3
Robert
Crowley
8:30 AM WOD (Daycare)
10 x 3 @ 125 lbs
4
Chris
Mayes
5:30 AM WOD
10 x 3 @ 105 lbs
Female Clients
1
Nikki
Slaugh
8:30 AM WOD (Daycare)
10 x 3 @ 123 lbs
2
Annette
Page
5:00 PM WOD
10 x 3 @ 105 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
10 x 3 @ 95 lbs
3
jennifer
Loya
5:00 PM WOD
10 x 3 @ 95 lbs
4
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
10 x 3 @ 80 lbs
5
Private
5:30 AM WOD
10 x 3 @ 75 lbs
5
Brooke
Woods
5:30 AM WOD
10 x 3 @ 75 lbs
6
Ali
Page
5:00 PM WOD
10 x 3 @ 70 lbs
6
Amy
Page
5:00 PM WOD
10 x 3 @ 70 lbs
6
Jaycee
Lavender
5:00 PM WOD
10 x 3 @ 70 lbs
7
Amy
Skinner
5:30 AM WOD
10 x 3 @ 65 lbs
8
Jeni
Jones
8:30 AM WOD (Daycare)
10 x 5 @ 24 lbs
24# goblet squat
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