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Components
Weighted Pull-ups
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 4.4.19 - 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):
4 (2/2)
Workout
The Cell Gym 4.4.19
Warm-up
Arms and legs warm up
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Strength
Weighted Pull-ups (3.3.3.3)
The Strict Pull-up
getting heavier
Metcon
Metcon (Time)
LIFE
800m Row
4 Rounds
10 DB Clean 30/20
30 KB Swings 35/25
10 Tricep Dips
1000m Row
Metcon (Time)
SPORT
1000m Row
4 Rounds
10 cleans 115/75
30 KB Swings 55/35
10 Ring Dips
800m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 04, 2019
Male Clients
1
Trevor
Page
5:00 PM WOD
1 x 3 @ 35 lbs
2
Wyatt
Powell
5:00 PM WOD
4 x 3 @ 10 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 3 @ 15 lbs
2
Private
8:30 AM WOD (Daycare)
1 x 3 @ 10 lbs
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