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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.3.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
Open Gym 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
The Cell Gym 9.3.19
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Strength
Back Squat (3@70%, 2@80%, 1@90%x4)
Back Squat
Metcon
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
Even: 15 Wallballs 20/12
Odd: 10 DB Push Press 30/20#
Metcon (AMRAP - Rounds)
SPORT
20 min EMOM
Even: 20 Wallballs 20/14
Odd: 5 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 06, 2022
Male Clients
1
Butch
Leckey
Open Gym 6:00 pm
1 x 1 @ 435 lbs
2
Grif
Hiatt
WOD 5:30am
4 x 1 @ 315 lbs
3
Brandon
Walters
WOD 5:30am
4 x 1 @ 275 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
1 x 4 @ 195 lbs
2
Alva
Lopez
WOD: 8:45 AM
5 x 5 @ 65 lbs
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