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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 7.27.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
The Cell Gym 7.27.18
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
Skills
Snatch warmup
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Metcon
Metcon (Time)
5 rounds
5 Power Snatch 85/55
10 chest to bar pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 27, 2018
Male Clients
1
Brandon
Walters
5:30 AM WOD
8:51
2
Trevor
Page
Friday Evening WOD
4:31
ring rows
3
Andy
Witcher
8:30 AM WOD (Daycare)
4:46
85# Pwr snatch. Strict pull-ups. 8,5,5,5,5
4
Ben
Skinner
5:30 AM WOD
10:00
scaled pups
4
Jeremiah
Thorne
5:30 AM WOD
10:00
c2b pull ups and regular pull ups
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
7:06
2
Private
5:30 AM WOD
16:07
3
Karen
Jaress
8:30 AM WOD (Daycare)
5:24
35# snatch/ box jump pull ups
4
Alva
Lopez
Friday Evening WOD
6:15
#45 power snatch, jumping c2b pull ups
5
Private
8:30 AM WOD (Daycare)
7:28
6
Maralyn
Nava
5:30 AM WOD
7:46
#55, c2b 1 rnd, then ring rows
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