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Components
1 Arm KB Bench Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 07.18.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
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):
11 (5/6)
Workout
The Cell Gym 07.18.17
Compare with The Cell Gym 07.19.16
Warm-up
Matt Chan
- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out
Strength
1 Arm KB Bench Press (3 x 5)
1 Arm KB Bench Press
3 x 5 each arm - 55/35#
Metcon
Metcon (Time)
3 Round for time:
400M Run
5 Squat Cleans 185/115#
10 Bar facing Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 18, 2017
Male Clients
1
Ben
Skinner
7:00 PM WOD
3 x 5 @ 55 lbs
2
Jon
Crismon
8:30 AM WOD (Daycare)
3 x 5 @ 35 lbs
RH 55# 1 set
2
Michael
Thurber
5:30 AM WOD
3 x 5 @ 35 lbs
3
Curtis
Trendler
5:30 AM WOD
3 x 5 @ 25 lbs
4
Andy
Luna
7:00 PM WOD
2 x 5 @ 35 lbs
1x55
Female Clients
1
Heather
Hill
4PM WOD
3 x 5 @ 35 lbs
1
Lexi
Graziani
5:30 AM WOD
3 x 5 @ 35 lbs
1
Maralyn
Nava
5:30 AM WOD
3 x 5 @ 35 lbs
2
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
3 x 5 @ 25 lbs
2
Melanie
Bloomfield
8:30 AM WOD (Daycare)
3 x 5 @ 25 lbs
2
Monica
Spencer
5:00 PM WOD
3 x 5 @ 25 lbs
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