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Components
Weighted Pull-ups
DB Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
the Cell Gym 1.16.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
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):
3 (3/0)
Workout
the Cell Gym 1.16.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Weighted Pull-ups (3.3.3.3 getting heavier)
The Strict Pull-up
SPORT
DB Row
LIFE
record row
Metcon
Metcon (Time)
LIFE
4 Rounds
8 Box jumps 20"/12"
10 Tricep dips on the box
12 DB Thrusters 30/20
Metcon (Time)
SPORT
4 Rounds
8 Box jumps 24/20
10 Ring Dips
12 Thrusters 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 16, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
1 x 3 @ 25 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 3 @ 15 lbs
3
Jeremiah
Thorne
5:30 AM WOD
1 x 3 @ 10 lbs
Female Clients
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