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Components
Deadlift
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.17.19 - 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):
7 (4/3)
Workout
The Cell Gym 9.17.19
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Deadlift (3.3.3.3 @85-90%)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jump rope
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jumps
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee Pullups
5 Ring Dips
30 Double Unders
Rest 3 min, then:
Metcon (AMRAP - Rounds and Reps)
SPORT
6 MIN AMRAP
5 Burpee Pullups
5 Ring Dips
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 13, 2022
Male Clients
1
Grif
Hiatt
WOD 5:30am
2 x 3 @ 345 lbs
2
Brandon
Walters
WOD 5:30am
4 x 3 @ 315 lbs
2
Greg
Gosper
WOD 5:30am
3 x 3 @ 315 lbs
1 x 285
3
Jeremy
Rowley
WOD 5:30am
1 x 3 @ 225 lbs
Female Clients
1
Lindie
Rowley
WOD 5:30am
2 x 3 @ 149 lbs
2
Patti
Rowley
WOD: 5:00 PM
3 x 3 @ 115 lbs
3
Alva
Lopez
WOD: 8:45 AM
5 x 5 @ 85 lbs
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