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Components
High-Hang Clean
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.8.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (5/5)
Workout
The Cell Gym 5.8.19
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
Strength
High-Hang Clean (10 min EMOM 2@70-75%)
High-Hang Clean
Bring weight to standing then lower to mid thigh position. These cleans are caught in full squat. Great chance to work on hook grip.
Metcon
Metcon (Time)
LIFE
E3MO3M for 15 min
2 rounds
6-8 DB seated shoulder press 30/20
12 walking lunges with dumbbells
Then:
1000m row
Score is time for 1000m row.
Metcon (Time)
SPORT
E3MO3M for 15 min
2 Rounds
5 HSPU
12 walking lunges with KB overhead 35/25 (one KB)
Then:
Row 1000m
Score is time to row 1000m.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 11, 2022
Male Clients
1
Grif
Hiatt
WOD 5:30am
10 x 2 @ 185 lbs
1
Drew
Sutton
WOD: 8:45 AM
1 x 2 @ 185 lbs
2
Travis
Sibley
WOD 5:30am
10 x 2 @ 155 lbs
2
Austin
Gardner
WOD: 5:00 PM
1 x 2 @ 155 lbs
3
Ryan
Boyer
WOD 5:30am
10 x 2 @ 95 lbs
Female Clients
1
Jessica
Walters
WOD: 8:45 AM
1 x 2 @ 145 lbs
2
Alma
Aguilar
WOD: 5:00 PM
1 x 2 @ 105 lbs
2
Laura
Peterson
WOD: 8:45 AM
1 x 2 @ 105 lbs
3
Amy
Skinner
WOD 5:30am
10 x 2 @ 65 lbs
3
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
10 x 2 @ 65 lbs
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