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Components
Deadlift
Back Rack Lunge
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Wednesday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
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):
14 (8/6)
Workout
Wednesday
Strength
Deadlift (5@65%, 4@75%, 3@85% 3x)
Deadlift
Back Rack Lunge (6+6 back lunges 135/95 OR 95/65 )
Back Rack Lunge
all one leg at a time.
Do a set after each set of deadlifts. choose a weight that is challengeing but won't knock you out.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
15min E3MO3M
9 DB cleans 30/20
7 burpee over db
5 banded pull ups
Metcon (AMRAP - Rounds and Reps)
SPORT
15 min E3MO3M
9 cleans 95/65
7 bar facing burpees
5 chest to bar pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Butch
Leckey
WOD: 5:00 PM
4 x 3 @ 425 lbs
Did this 3.16
2
Jeremiah
Thorne
WOD 5:30am
2 x 3 @ 405 lbs
3
Grif
Hiatt
WOD: 5:00 PM
2 x 3 @ 340 lbs
4
Brandon
Walters
WOD 5:30am
2 x 3 @ 295 lbs
4
Travis
Sibley
WOD 5:30am
2 x 3 @ 295 lbs
5
Drew
Sutton
WOD 5:30am
1 x 3 @ 290 lbs
6
Trevor
McLaws
WOD 5:30am
2 x 3 @ 225 lbs
7
Greg
Skidmore
WOD 5:30am
3 x 3 @ 195 lbs
Female Clients
1
Maralyn
Nava
WOD 5:30am
2 x 3 @ 225 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
3 x 3 @ 195 lbs
2
Alma
Aguilar
WOD 5:30am
1 x 3 @ 195 lbs
3
Laura
Peterson
WOD: 8:45 AM
1 x 3 @ 190 lbs
4
Alva
Lopez
WOD: 8:45 AM
1 x 3 @ 175 lbs
Did my 2nd and 3rd set at 165
5
Heather
Carr
WOD: 6:45 AM
3 x 4 @ 85 lbs
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