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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 8/5/19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
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):
10 (4/6)
Workout
The Cell Gym 8/5/19
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
Back Squat (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
Every 3 min for 21 min
250m row
24 long levers
Metcon (AMRAP - Rounds)
SPORT
Every 3 min for 21 min
400m Run
12 Toes to bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 05, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
2 x 1 @ 305 lbs
2
Brandon
Walters
5:30 AM WOD
1 x 1 @ 275 lbs
3
Tim
Schomaker
5:30 AM WOD
1 x 1 @ 155 lbs
Worked up from bar. 155 is pretty good90% guess
4
Greg
Gosper
5:30 AM WOD
1 x 3 @ 145 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
4 x 1 @ 205 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 1 @ 145 lbs
3
Jeni
Jones
8:30 AM WOD (Daycare)
3 x 1 @ 130 lbs
4
Amy
Skinner
5:30 AM WOD
4 x 1 @ 120 lbs
5
Patti
Rowley
5:00 PM WOD
3 x 1 @ 105 lbs
6
Alva
Lopez
5:00 PM WOD
5 x 8 @ 65 lbs
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