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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.27.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
The Cell Gym 9.27.18
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 (3.3.3.3.3)
Deadlift
start at 60% and finish around 80-85%
Metcon
Metcon (Time)
LIFE
6 Rounds
12 Ring Rows
8 Box jumps 24/18
15 KB Deadlift 70/55
Metcon (Time)
SPORT
6 Rounds
10 Pullups
8 box jumps 30/24
8 deadlift 225/155
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 27, 2018
Male Clients
1
Trevor
Page
5:00 PM WOD
1 x 3 @ 335 lbs
2
Tim
Trendler
7:00 PM WOD
1 x 3 @ 325 lbs
3
Brad
Bosley
5:30 AM WOD
1 x 3 @ 225 lbs
4
Noah
Nelson
5:00 PM WOD
1 x 3 @ 190 lbs
5
Brian
Wibel
7:00 PM WOD
5 x 3 @ 145 lbs
Female Clients
1
Private
7:00 PM WOD
1 x 3 @ 235 lbs
2
Kim
Riggs
5:00 PM WOD
1 x 3 @ 195 lbs
3
Brooke
Woods
5:30 AM WOD
1 x 3 @ 175 lbs
4
Nicole
Wibel
7:00 PM WOD
5 x 3 @ 165 lbs
last two reps were 165 prior was 120
5
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 3 @ 160 lbs
115, 130, 140, 150, 160
6
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 3 @ 135 lbs
7
Amy
Page
5:00 PM WOD
1 x 3 @ 115 lbs
8
Jaycee
Lavender
5:00 PM WOD
1 x 3 @ 100 lbs
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