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Components
Bench Press
Bench Press
Bench Press
Linda
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 01.16.17 - 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):
13 (4/9)
Workout
The Cell Gym 01.16.17
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Wendler
Bench Press (1 x 5 @ 75% RTM)
Bench Press
Bench Press (1 x 3 @ 85% 1RTM)
Bench Press
Bench Press (1 x 1+ @ 95% 1RTM)
Bench Press
Metcon
If there are not enough bars for everyone to have 3 each, you can either load and unload a bar, or just partner up with someone who is close to your bodyweight and work from there with a stager start or start at different movements.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 16, 2017
Male Clients
1
Ryan
Moody
5:00 PM WOD
1 x 5 @ 215 lbs
+ slingshot
2
Mat
Williams
8:30 AM WOD (Daycare)
1 x 5 @ 175 lbs
3
Ben
Skinner
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
4
Jon
Crismon
8:30 AM WOD (Daycare)
1 x 5 @ 115 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 95 lbs
2
Sarah
Hill
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
3
Megan
Kypke
5:00 PM WOD
1 x 5 @ 70 lbs
3
Patti
Rowley
5:00 PM WOD
1 x 5 @ 70 lbs
Make up. Done on 1/20/17
4
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
4
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
5
Alva
Lopez
5:00 PM WOD
1 x 5 @ 60 lbs
5
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 60 lbs
6
Amy
Skinner
5:30 AM WOD
1 x 5 @ 55 lbs
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