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Components
Bench Press
Dips
Mini Kelly
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.13.19 - 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):
8 (6/2)
Workout
The Cell Gym 6.13.19
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Strength
Bench Press (3.3.2.2.1.1)
Bench Press
Dips (5 after each round of bench)
Dips
Metcon
Mini Kelly (Time)
Mini “kelly”
5 rounds
200m run
15 wall balls 20/14
15 box jumps 24/20
you may substitue run with 250m row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 16, 2022
Male Clients
1
Grif
Hiatt
WOD 5:30am
1 x 1 @ 310 lbs
2
Nick
Herbert
WOD: 8:45 AM
1 x 1 @ 290 lbs
3
Brandon
Walters
WOD 5:30am
1 x 1 @ 235 lbs
4
Tim
Schomaker
WOD 5:30am
1 x 1 @ 225 lbs
heavy. Shoulders held up, but that is about the top weight for no...
5
Greg
Gosper
WOD 5:30am
1 x 1 @ 185 lbs
6
andrew
post
WOD 5:30am
1 x 2 @ 155 lbs
Female Clients
1
Jessica
Walters
WOD: 8:45 AM
1 x 1 @ 190 lbs
2
Alva
Lopez
WOD: 8:45 AM
5 x 3 @ 65 lbs
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