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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
WOD
The Cell Gym 04.05.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
WOD
The Cell Gym 04.05.17
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Skills
Power Cleans
Metcon
3 Minute Rest between A and B
A: Metcon (AMRAP - Rounds and Reps)
A: 6 Min AMRAP
15 Air Squats
5 Dips
B: Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP
5 Power Cleans 95/65#
5 Thursters 95/65#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 05, 2017
Male Athletes
1
Danny
Kimball
8:30 AM WOD (Daycare)
11 + 10
2
Danny
Lopez
8:30 AM WOD (Daycare)
9 + 0
3
Jon
Crismon
8:30 AM WOD (Daycare)
6 + 18
4
Tyler
Swapp
5:30 AM WOD
5 + 19
5
Ben
Skinner
5:30 AM WOD
6 + 11
Female Athletes
1
Private
8:30 AM WOD (Daycare)
5 + 18
2
Nikki
Slaugh🕊🌊🍩
5:30 AM WOD
3 + 17
Slooooow dips
3
Patti
Rowley
8:30 AM WOD (Daycare)
11 + 12
Banded ring dips
4
Kim
Riggs
8:30 AM WOD (Daycare)
10 + 0
5 PU
5
Alva
Lopez
8:30 AM WOD (Daycare)
7 + 17
banded dips
6
Monica
Spencer
5:00 PM WOD
6 + 20
7
Amy
Skinner
5:30 AM WOD
6 + 15
Banded dips
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