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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.13.16 - 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):
23 (15/8)
Workout
The Cell Gym 09.13.16
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Skills
Handstand Hold
* The purpose of this skill is to work on the hollow position and to warm up the shoulders for the metcon.
http://gymnasticswod.com/content/handstand-against-wall-progression-pt1
http://gymnasticswod.com/content/handstand-against-wall-progression-pt2
Metcon
Metcon (Time)
12-9-6
Squat Snatch 155/85#
Bench Press 225/135#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 13, 2016
Male Clients
1
Matthew
Foster
7:00 PM WOD
15:58
Sunburned Post-vacay WOD :-/
2
Andy
Witcher
8:30 AM WOD (Daycare)
8:43
115# snatch, 185# bench
3
Conner
Peterson
5:00 PM WOD
8:52
135 bench 85 squat snatch
4
Jeremy
Mussemann
5:30 AM WOD
9:10
105# snatch 155# bp
5
Brandon
Walters
5:30 AM WOD
9:18
100 / 165
6
#Derek
Wilcock
7:00 PM WOD
9:22
115#, 225#BP
7
Carlos
Flores
7:00 PM WOD
10:34
45 lb snatch, 85 lb bench
8
Brett
Gifford
5:30 AM WOD
11:20
Bar only snatch 195 bench Snatch form needs alot of work
9
Eddie
Fearing
7:00 PM WOD
11:23
Lighter weight working form on snatch
10
Ben
Skinner
5:30 AM WOD
12:12
65lb SS 155 bench
11
Rich
Holien
7:00 PM WOD
12:57
😳
12
Butch
Leckey
7:00 PM WOD
14:00
135 bench, 95 snatch
13
Lee
Nix
5:00 PM WOD
15:56
95 squat clean 185 bench
14
Kyle
Hobbs
5:00 PM WOD
18:50
155 bench 95 squat snatch
15
Jon
Crismon
5:00 PM WOD
21:23
135# bench 2 rounds, 95# last round; snatch then OHS 85#
Female Clients
1
Patti
Rowley
8:30 AM WOD (Daycare)
5:27
65# bench. 35# s.s.
2
Rachel
Sunderland
5:00 PM WOD
6:01
#55 snatch #65 bench
3
Nicole
Latham
7:00 PM WOD
7:19
65# bp 35# snatch
4
Sefra
Wilson
5:00 PM WOD
8:11
Squat Snatch Rx - 85# Bench Press 95#
5
Private
8:30 AM WOD (Daycare)
9:00
6
Ami
Bethea
8:30 AM WOD (Daycare)
9:28
65# Bench, 40# Snatch
7
jennifer
Loya
7:00 PM WOD
10:00
45lb bench 35lb snatch
8
Stephanie
Nix
5:00 PM WOD
10:30
RX Snatch,115#bench 1rd,95# last 2
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