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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.4.18 - 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):
10 (4/6)
Workout
The Cell Gym 10.4.18
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@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
20 min AMRAP
250m Row
8 DB Thrusters 30/20
10 situps
6 box jumps 24/20
Metcon (AMRAP - Rounds and Reps)
SPORT
20 min AMRAP
8 BB Thrusters 95/65
10 situps
4 box jumps 30/24
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 04, 2018
Male Clients
1
Tim
Trendler
5:00 PM WOD
2 x 1 @ 385 lbs
2
Trevor
Page
7:00 PM WOD
1 x 1 @ 375 lbs
3
Brad
Bosley
5:30 AM WOD
1 x 1 @ 325 lbs
4
Evan
Skinner
5:00 PM WOD
1 x 1 @ 225 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
3 x 1 @ 205 lbs
2
Brooke
Woods
5:30 AM WOD
1 x 4 @ 165 lbs
3
Melanie
Bloomfield
5:30 AM WOD
4 x 1 @ 155 lbs
4
Ali
Page
5:00 PM WOD
4 x 1 @ 135 lbs
5
Amy
Page
5:00 PM WOD
1 x 1 @ 125 lbs
6
Jaycee
Lavender
5:00 PM WOD
1 x 1 @ 115 lbs
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