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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.3.19 - 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):
9 (6/3)
Workout
The Cell Gym 7.3.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift (3@75-80% 5x)
Deadlift
This is meant to be challenging but doable. This is NOT meant to become a 3 rep max. If you want to increase the intensity take shorter rests.
Metcon
Metcon (Time)
LIFE
5 rounds for time:
5+5 Single leg squat to box
10 banded tricep extensions
200m Run
Metcon (Time)
SPORT
5 rounds for time:
5+5 pistol squats
10 stationary dips
250m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 06, 2022
Male Clients
1
Butch
Leckey
WOD 6:00 pm
5 x 3 @ 455 lbs
2
Jason
Marley
WOD 5:30am
5 x 5 @ 315 lbs
3
Ben
Skinner
WOD 5:30am
5 x 3 @ 295 lbs
4
Brandon
Walters
WOD 5:30am
5 x 3 @ 275 lbs
4
Greg
Gosper
WOD 5:30am
5 x 3 @ 275 lbs
5
Russell
Linman
WOD: 5:00 PM
3 x 3 @ 335 lbs
Female Clients
1
Alma
Aguilar
WOD 5:30am
5 x 3 @ 185 lbs
1
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
5 x 3 @ 185 lbs
2
Amy
Skinner
WOD 5:30am
5 x 3 @ 160 lbs
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