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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.20.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
AFT Cardio
10:30am Flexibility
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (7/8)
Workout
The Cell Gym 05.20.16
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skills
HSPU
Metcon
Metcon (Time)
4 Rounds for time:
800M Run
5 Back Squats 225#/ 115#
5 HSPU
1 Rope Climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 20, 2016
Male Clients
1
Brandon
Walters
5:30 AM WOD
21:24
2
Jeremy
Mussemann
5:30 AM WOD
32:25
3
JD
Jarvis
5:30 AM WOD
42:30
4
Eric
Dixon
5:30 AM WOD
21:52
165# BS - legs shot
5
Ryan
Arnett
5:30 AM WOD
22:16
185lb squat
6
Grant
Peterson
5:30 AM WOD
32:44
Modified HSPU and Climbs. 225lb squats
7
Lee
Nix
5:30 AM WOD
40:15
135 squat legs are shot
Female Clients
1
Brooke
Woods
5:30 AM WOD
27:49
2
Kim
Riggs
8:30 AM WOD (Daycare)
18:38
reg pu:(
3
Amanda
Sparks
8:30 AM WOD (Daycare)
23:50
#95
4
Nikki
Slaugh
8:30 AM WOD (Daycare)
23:56
bike no run. rx weight & hspu
5
Alva
Lopez
8:30 AM WOD (Daycare)
25:19
alternated run with cycle for 4 minutes. 65# back squat, pike hsp...
6
Tamra
Hill
8:30 AM WOD (Daycare)
25:35
65# squats
7
Private
5:30 AM WOD
32:14
8
Stephanie
Nix
5:30 AM WOD
41:50
rx weight,ran,pike,floor rope
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