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Components
Shoulder Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.12.16 - 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):
26 (11/15)
Workout
The Cell Gym 01.12.16
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)
Strength
Shoulder Press (4 x 4 @ 65-75% of 1RM)
Shoulder Press
Metcon
Metcon (Time)
5 Rounds for time:
7 KB Swings 55/35#
14 - 1 arm overhead lunges (7 each side) 55/35#
7 Toes to Bar
Challenge
Metcon (No Measure)
Accumulate 2:00 of L-Sit
* Each time to break you complete 25 mountain climbers
* Scale of Effort
1 - L-Sit on Rings
2 - L Sit on Dip Bars
3 - L Sit between boxes with light band between rig to hold legs up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 12, 2016
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
4 x 4 @ 205 lbs
2
Butch
Leckey
7:00 PM WOD
4 x 4 @ 147 lbs
3
Ammon
Woods
5:00 PM WOD
4 x 4 @ 135 lbs
4
Ryan
Moody
5:00 PM WOD
4 x 4 @ 131 lbs
5
Andy
Witcher
5:30 AM WOD
4 x 4 @ 115 lbs
5
Bruce
Watkins
7:00 PM WOD
4 x 4 @ 115 lbs
6
Aaron
Kleiner
9:30 AM WOD (Daycare)
4 x 4 @ 105 lbs
6
TYLER
SWAPP
5:30 AM WOD
4 x 4 @ 105 lbs
7
Jon
Crismon
5:00 PM WOD
4 x 4 @ 95 lbs
7
Merlin
Rowley
5:00 PM WOD
4 x 4 @ 95 lbs
8
Austin
Sunderland
5:00 PM WOD
1 x 4 @ 125 lbs
1x 105 2x 115
Female Clients
1
Dawn
Dotson
7:00 PM WOD
4 x 4 @ 95 lbs
2
Jessica
Park
8:30 AM WOD (Daycare)
4 x 4 @ 90 lbs
3
Janice
Connors
8:30 AM WOD (Daycare)
4 x 4 @ 70 lbs
4
Kim
Riggs
8:30 AM WOD (Daycare)
4 x 4 @ 65 lbs
4
Private
8:30 AM WOD (Daycare)
4 x 4 @ 65 lbs
5
Becky
Lavender
5:30 AM WOD
4 x 4 @ 60 lbs
5
Courtney
Baker Benziger
5:30 AM WOD
4 x 4 @ 60 lbs
5
Private
5:30 AM WOD
4 x 4 @ 60 lbs
6
Megan
Kypke
7:00 PM WOD
4 x 4 @ 55 lbs
6
Meghan
Hyer
5:30 AM WOD
4 x 4 @ 55 lbs
7
Allie
Quent
5:00 PM WOD
4 x 4 @ 50 lbs
7
Emilee
Olmstead
5:00 PM WOD
4 x 4 @ 50 lbs
8
Kristin
Day
9:30 AM WOD (Daycare)
4 x 4 @ 45 lbs
9
Amanda
Sparks
8:30 AM WOD (Daycare)
3 x 4 @ 55 lbs
9
Ami
Bethea
8:30 AM WOD (Daycare)
3 x 4 @ 55 lbs
1x4 @50
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