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Components
Pendlay Row
Banded Face Pull
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.21.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (2/4)
Workout
The Cell Gym 6.21.19
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Pendlay Row (5.5.5.5)
Pendlay Row
supinated grip.
Banded Face Pull (max reps after each set of pendlay row. )
Metcon
Metcon (AMRAP - Rounds)
SPORT
20 min EMOM
Even-15 wallballs 20/14
Odd-30 DU
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
Even-12 wallballs 20/12
Odd-40 sec of single jump rope
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 21, 2019
Male Clients
1
Butch
Leckey
Friday Evening WOD
1 x 5 @ 225 lbs
2
Brandon
Walters
5:30 AM WOD
1 x 5 @ 125 lbs
Female Clients
1
Beckie
Douglas
Friday Evening WOD
1 x 5 @ 85 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
5 x 5 @ 75 lbs
2
Patti
Rowley
8:30 AM WOD (Daycare)
2 x 5 @ 75 lbs
3
Alva
Lopez
Friday Evening WOD
2 x 5 @ 55 lbs
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