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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 10.15.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (8/11)
Workout
The Cell Gym 10.15.15
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
Skills
Shoulder Press
Metcon
Metcon (AMRAP - Rounds)
EMOM for 15 min
2 - Should Press (from the floor) ~50% of 1RM
3 - Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 15, 2015
Male Clients
1
Aaron
Kleiner
7:00 PM WOD
15 Rounds
125# strict PU
1
Chris
Keator
8:30 AM WOD (Daycare)
15 Rounds
strict pullups first 2 round 75lb last 13 rounds 95lb
1
#Derek
Wilcock
5:00 PM WOD
15 Rounds
135# X 15 sets
1
Garrett
Blackwell
5:30 AM WOD
15 Rounds
strict pull ups 80#
1
Ryan
Phillips
7:00 PM WOD
15 Rounds
115lbs 4 X shoulder press 6 X pull ups
2
Bruce
Watkins
8:30 AM WOD (Daycare)
15 Rounds
Purple Band 80 lbs overhead press
2
Butch
Leckey
7:00 PM WOD
15 Rounds
fromrack, 3x5 115, 7x6 95 box pull
2
Matthew
Park
5:00 PM WOD
15 Rounds
grey band
Female Clients
1
Amanda
Sparks
8:30 AM WOD (Daycare)
15 Rounds
1
Ami
Bethea
8:30 AM WOD (Daycare)
15 Rounds
5x50# half strict, half kip PU
1
Kim
Riggs
8:30 AM WOD (Daycare)
15 Rounds
11 of 55#, strict pu
1
Mindy
Holman
8:30 AM WOD (Daycare)
15 Rounds
35#
2
Aleesa
Wiltbank
5:30 AM WOD
15 Rounds
2
Becky
Lavender
5:30 AM WOD
15 Rounds
55#, orange band
2
Janice
Connors
8:30 AM WOD (Daycare)
15 Rounds
45 lb bar 13 rounds orange band pull ups 2 rounds green band pull...
2
Private
8:30 AM WOD (Daycare)
15 Rounds
2
Lacey
Grainger
8:30 AM WOD (Daycare)
15 Rounds
35# | Ring Rows
2
sara
brova
7:00 PM WOD
15 Rounds
45# box pullups
2
Stephanie
Nix
5:00 PM WOD
15 Rounds
65# ring rows x6 reps each round
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