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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 07.31.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
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):
22 (7/15)
Workout
The Cell Gym 07.31.17
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
Metcon
A: Metcon (Weight)
EMOM for 7 Min
3 back squats @ 65% of 1RM
B: Metcon (AMRAP - Rounds)
EMOM for 7 Min
7 Burpee over box jump 24/20"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 31, 2017
Male Clients
1
Alex
Collins
5:30 AM WOD
185 lbs
1
Ben
Skinner
5:30 AM WOD
185 lbs
2
Brandon
Walters
5:30 AM WOD
175 lbs
3
Niraj
Suresh
5:00 PM WOD
155 lbs
4
Andy
Luna
7:00 PM WOD
135 lbs
205lbs=135(65%)
5
Curtis
Trendler
5:30 AM WOD
135 lbs
6
Michael
Trendler
5:30 AM WOD
85 lbs
Female Clients
1
Maralyn
Nava
8:30 AM WOD (Daycare)
145 lbs
2
Allie
Quent
5:00 PM WOD
130 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
130 lbs
3
Private
5:30 AM WOD
120 lbs
4
Alva
Lopez
8:30 AM WOD (Daycare)
107 lbs
5
Brooke
Woods
5:30 AM WOD
95 lbs
5
Melanie
Bloomfield
5:30 AM WOD
95 lbs
5
Patti
Rowley
5:00 PM WOD
95 lbs
6
Callie
Saiz
Open Gym 7:00pm
85 lbs
7
Amy
Skinner
5:30 AM WOD
75 lbs
7
Beckie
Douglas
8:30 AM WOD (Daycare)
75 lbs
7
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
75 lbs
7
Jeni
Jones
8:30 AM WOD (Daycare)
75 lbs
rd 1 & 2 @ 85# but form not great so I dropped to 75#
8
Vanessa
Baldwin
5:00 PM WOD
60 lbs
9
Alli
Trendler
5:30 AM WOD
55 lbs
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