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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.06.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (5/12)
Workout
The Cell Gym 01.06.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Skills
Overhead Squat
Strength
Metcon (Weight)
Front Squats 4 sets of 2 reps
(If you are comfortable with Overhead Squats quickly build up to a heavy single and then do 2x2 Front Squats)
Metcon
Metcon (Time)
For Time:
10-1
Power Snatch (135/95#) (RX+ 155/105#)
15 Wall Balls after each round 20/14# (Scale with 10 Wall balls if needed)
e.g. 10 Power snatch, 15 WB, 9 Power Snatch, 15 WB, etc
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 06, 2016
Male Clients
1
Aaron
Kleiner
5:00 PM WOD
205 lbs
1
Austin
Sunderland
5:00 PM WOD
205 lbs
overhead squat
2
Danny
Lopez
8:30 AM WOD (Daycare)
115 lbs
3
Jon
Crismon
5:00 PM WOD
135 lbs
4
Bruce
Watkins
7:00 PM WOD
85 lbs
Female Clients
1
Joanna
Klaproth
8:30 AM WOD (Daycare)
105 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
93 lbs
1RM OHS
3
Ami
Bethea
8:30 AM WOD (Daycare)
75 lbs
4
Becky
Lavender
5:30 AM WOD
65 lbs
5
Amanda
Sparks
8:30 AM WOD (Daycare)
50 lbs
6
Mindy
Holman
8:30 AM WOD (Daycare)
75 lbs
7
Alva
Lopez
8:30 AM WOD (Daycare)
70 lbs
front squats
8
Brooke
Woods
5:30 AM WOD
65 lbs
85# 1RM OHS
8
Whitney
Tullgren
7:00 PM WOD
65 lbs
9
Chloe
Kepner
7:00 PM WOD
55 lbs
9
Courtney
Davis
7:00 PM WOD
55 lbs
9
Janice
Connors
8:30 AM WOD (Daycare)
55 lbs
overhead squat
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