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Components
Pendlay Row
Chin Up
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.12.18 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
The Cell Gym 12.12.18
Warm-up
Warm Up 4
3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Strength
Pendlay Row (pronated 5x6 reps getting heavier)
Pendlay Row
complete set of chin ups after each round of pendlay row
Chin Up (5x5 reps )
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
3x 6 min AMRAP with 2 min rest in-between: (one score)
6 Power Snatch 65/45
12 walking lunges
18 KB Deadlift 55/35
(score will be cumulative from all 4 rounds)
Metcon (AMRAP - Rounds and Reps)
SPORT
3x 6 min AMRAP with 2 min rest in between:
6 Power Snatch 95/65
12 jumping lunges
18 KB deadlift 70/55
(score will be a cumulative from all 4 rounds)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Ben
Skinner
WOD 5:30am
1 x 6 @ 155 lbs
2
Travis
Sibley
WOD 5:30am
1 x 6 @ 135 lbs
3
Justin
Bethea
WOD: 8:45 AM
3 x 6 @ 80 lbs
Female Clients
1
Courtney
Davis
WOD: 8:45 AM
1 x 6 @ 85 lbs
1
Laura
Peterson
WOD: 8:45 AM
1 x 6 @ 85 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
5 x 6 @ 75 lbs
3
Kami
Giles
WOD: 8:45 AM
1 x 6 @ 35 lbs
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