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Components
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell gym 12.18.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
The Cell gym 12.18.18
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
Shoulder Press (4@80% x 4)
Shoulder Press
Metcon
Metcon (Time)
LIFE
4 Rounds
10 Hanging knee raises
15 pushups
20 single leg squat to box
200m Run
Metcon (Time)
SPORT
4 Rounds
10 Toes to Bar
15 pushups
20 pistols
200m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 18, 2018
Male Clients
1
Trevor
Page
5:00 PM WOD
1 x 4 @ 165 lbs
2
Ben
Skinner
5:30 AM WOD
4 x 4 @ 145 lbs
3
Noah
Nelson
5:00 PM WOD
4 x 4 @ 90 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 4 @ 75 lbs
1
Maralyn
Nava
5:30 AM WOD
4 x 4 @ 75 lbs
2
Private
7:00 PM Open Gym/ WOD
4 x 4 @ 70 lbs
2
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 4 @ 70 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 4 @ 60 lbs
3
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
4 x 4 @ 60 lbs
4
Private
5:30 AM WOD
4 x 4 @ 50 lbs
5
Amy
Page
5:00 PM WOD
1 x 4 @ 45 lbs
6
Jaycee
Lavender
5:00 PM WOD
1 x 4 @ 40 lbs
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