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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.10.17 - 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):
21 (10/11)
Workout
The Cell Gym 04.10.17
Warm-up
3 min Jump Rope
20M Toy Solider
20M Inch Worm
20M Carioca Drill (each side)
Then 3 rounds of:
10 Squats
10 Sit Ups
5 perfect push-ups
Skills
Snatch Progression
down & up > Muscle snatch > snatch land > drop snatch > hang power snatch (all positions)
Then spend some time working on position from the floor and first pull to above the knee.
Metcon
A: Metcon (Weight)
7 Minutes to establish a 1RM shoulder Press
B: Metcon (Time)
500M Row sprint
25 burpee over rower (RX is 2 foot take off)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 10, 2017
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
245 lbs
Fail 250#
2
Ammon
Woods
5:30 AM WOD
215 lbs
3
Butch
Leckey
7:00 PM WOD
195 lbs
4
Trevor
Page
5:00 PM WOD
185 lbs
sore shoulder
5
Ben
Skinner
5:30 AM WOD
165 lbs
5
Merlin
Rowley
8:30 AM WOD (Daycare)
165 lbs
6
Jeremy
Mussemann
5:00 PM WOD
155 lbs
7
Brandon
Walters
5:30 AM WOD
150 lbs
8
Danny
Lopez
5:00 PM WOD
145 lbs
9
Jon
Crismon
8:30 AM WOD (Daycare)
125 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
100 lbs
2
Private
5:30 AM WOD
80 lbs
3
Alva
Lopez
8:30 AM WOD (Daycare)
75 lbs
4
Patti
Rowley
8:30 AM WOD (Daycare)
65 lbs
5
kashia
harris
8:30 AM WOD (Daycare)
110 lbs
6
Maralyn
Nava
5:30 AM WOD
95 lbs
7
Courtney
Davis
8:30 AM WOD (Daycare)
85 lbs
8
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
75 lbs
9
Allie
Quent
5:00 PM WOD
70 lbs
10
Brooke
Woods
5:30 AM WOD
65 lbs
11
Vanessa
Baldwin
5:30 AM WOD
55 lbs
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