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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.12.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
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):
11 (6/5)
Workout
The Cell Gym 12.12.19
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Deadlift (6@60% 3x)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
20 min AMRAP
100m keg carry
10 Burpees
500m Row
10 wallball 20/12
Metcon (AMRAP - Rounds and Reps)
SPORT
20 min AMRAP
80m Farmer Carry 70/55
10 Burpees
400m Run
25 KB Swings 70/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 12, 2019
Male Clients
1
JD
(Roland) D ...
5:30 AM WOD
3 x 6 @ 205 lbs
1
Nick
Herbert
8:30 AM WOD (Daycare)
3 x 6 @ 205 lbs
2
Greg
Gosper
5:30 AM WOD
3 x 6 @ 195 lbs
3
Chris
Davis
WOD: 5:00 PM
3 x 6 @ 180 lbs
3
Lee
Nix
WOD: 5:00 PM
3 x 6 @ 180 lbs
4
Tim
Schomaker
5:30 AM WOD
1 x 6 @ 175 lbs
Also, 2 sets at 155 of 6 reps
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 6 @ 165 lbs
2
Julie
Herbert
8:30 AM WOD (Daycare)
3 x 6 @ 145 lbs
3
Lexi
Moore
8:30 AM WOD (Daycare)
3 x 6 @ 135 lbs
4
Alva
Lopez
8:30 AM WOD (Daycare)
3 x 6 @ 85 lbs
5
Theresa
Quinn
8:30 AM WOD (Daycare)
3 x 6 @ 70 lbs
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