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Components
Shoulder Press
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 1.28.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
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):
16 (6/10)
Workout
The Cell Gym 1.28.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Shoulder Press (1@95% 5x)
Shoulder Press
SPORT
LIFE (*record DB weight for presses)
4 rounds
10+10 seated DB single arm shoulder press
20 banded face pulls
Metcon
Metcon (Time)
LIFE
2.4.6.8.10.8.6.4.2
Back Squat 65/45 *from the rack
Dips on 2 boxes
Metcon (Time)
SPORT
2.4.6.8.10.8.6.4.2
Back Squat 95/65 *from the floor
Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 28, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
5 x 1 @ 165 lbs
2
Brad
Bosley
5:00 PM WOD
5 x 1 @ 155 lbs
3
Brandon
Walters
5:30 AM WOD
5 x 1 @ 140 lbs
4
Brian
Wibel
7:00 PM Open Gym/ WOD
5 x 1 @ 135 lbs
4
Jeremiah
Thorne
5:30 AM WOD
5 x 1 @ 135 lbs
5
Trevor
Page
5:00 PM WOD
2 x 1 @ 205 lbs
185 x 2 200 x 1 205 x 2
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
5 x 1 @ 115 lbs
2
Jodee
Brinkerhoff
5:30 AM WOD
5 x 1 @ 80 lbs
3
Nicole
Wibel
7:00 PM Open Gym/ WOD
5 x 1 @ 75 lbs
4
Annette
Page
5:00 PM WOD
5 x 1 @ 72 lbs
5
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
5 x 1 @ 70 lbs
6
Private
5:30 AM WOD
5 x 1 @ 65 lbs
6
Nikki
Slaugh
5:30 AM WOD
5 x 1 @ 65 lbs
6
Patti
Rowley
5:00 PM WOD
5 x 1 @ 65 lbs
7
Maralyn
Nava
5:30 AM WOD
3 x 1 @ 90 lbs
7
Private
8:30 AM WOD (Daycare)
2 x 1 @ 87 lbs
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