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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.01.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
The Cell Gym 12.01.16
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Skills
Clean & Jerk
Metcon
A: Metcon (Weight)
7 minutes to establish 1RM ground to overhead
2 min transition between A and B
B: Metcon (Time)
2 rounds for time
500M Row
21 Hand Release Push-Ups
15 Box Jumps 24/20"
9 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 01, 2016
Male Clients
1
Matthew
Foster
5:00 PM WOD
265 lbs
RAN OUT OF TIME
2
#Derek
Wilcock
5:30 AM WOD
225 lbs
morning lifting = no fun
3
Carlos
Flores
7:00 PM WOD
135 lbs
4
Jon
Crismon
5:00 PM WOD
125 lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
128 lbs
I *heart* C&J!! 🏋🏼♀️🏅
2
Kim
Riggs
8:30 AM WOD (Daycare)
115 lbs
Clean and split jerk
3
Allie
Quent
5:00 PM WOD
105 lbs
3
Ami
Bethea
8:30 AM WOD (Daycare)
105 lbs
C&J 5# Pr, pwr clean 110#
4
Aleesa
Wiltbank
5:30 AM WOD
95 lbs
5
Tawnya
Gray
5:30 AM WOD
55 lbs
6
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
85 lbs
6
Mindy
Holman
5:30 AM WOD
85 lbs
6
Tamra
Hill
8:30 AM WOD (Daycare)
85 lbs
7
Melanie
Bloomfield
5:30 AM WOD
75 lbs
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