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Components
Front Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.11.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
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):
11 (5/6)
Workout
The Cell Gym 9.11.19
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
Front Squat (5@50%, 4@60%, 3@70%, 2@80% 3x)
Front Squat
Metcon
Metcon (Time)
For Time
2001 meter Row
11 Box Jumps (24/20 in)
11 Thrusters (125/75 lb)
11 medball situps
11 Power Cleans (125/75 lb)
11 pushups
11 medball slams
11 burpees
11 Deadlifts (125/75 lb)
11 Push Jerks (95/65 lb)
2001 meter Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 11, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
3 x 2 @ 205 lbs
1
Jeremiah
Thorne
8:30 AM WOD (Daycare)
3 x 2 @ 205 lbs
1
Tim
Trendler
8:30 AM WOD (Daycare)
1 x 2 @ 205 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 2 @ 200 lbs
3
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 2 @ 145 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
3 x 2 @ 175 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
3 x 2 @ 135 lbs
3
Private
8:30 AM WOD (Daycare)
3 x 3 @ 120 lbs
4
Brooke
Woods
5:30 AM WOD
3 x 2 @ 90 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 2 @ 85 lbs
5
Patti
Rowley
8:30 AM WOD (Daycare)
3 x 2 @ 85 lbs
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