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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.24.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
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):
10 (3/7)
Workout
The Cell Gym 9.24.19
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 (5.3.2.2.2.2)
Deadlift
getting heavier
Metcon
Metcon (Time)
LIFE
2.4.6.8.10.12
hand release pushups on knees or with band
wallballs 14#
ring rows feet on box
KB RDL 70/55
Metcon (Time)
SPORT
2.4.6.8.10.12
hand release pushups
wallballs 20#
pullups
Barbell RDL 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 24, 2019
Male Clients
1
Butch
Leckey
5:00 PM WOD
1 x 2 @ 425 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 2 @ 335 lbs
3
Noah
Nelson
5:00 PM WOD
1 x 2 @ 270 lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
1 x 2 @ 183 lbs
sumo
2
Chantal
Leckey🏋️♀️💃 ...
5:00 PM WOD
1 x 2 @ 175 lbs
🙌🏋️♀️
3
Ellie
Walters
5:00 PM WOD
1 x 2 @ 155 lbs
3
Jaycee
Lavender
5:00 PM WOD
1 x 2 @ 155 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 2 @ 145 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
4 x 2 @ 115 lbs
sumo
6
Theresa
Quinn
5:30 AM WOD
2 x 2 @ 65 lbs
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