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Components
Shoulder Press
Shoulder Press
Shoulder Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.30.17 - 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):
24 (9/15)
Workout
The Cell Gym 01.30.17
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
Wendler
This is our second cycle of wendler. If you completed the last 4 week cycle add up to 5lbs on your upper body lifts and upto 10lbs on your lower body lifts. Remember the percentages below are based off of 90% of your 1 Rep max.
Shoulder Press (65% x 5)
Shoulder Press
Shoulder Press (75% x 5)
Shoulder Press
Shoulder Press (85% x 5+)
Shoulder Press
Metcon
Metcon (Time)
5 Rounds
1:00 max effort spin bike or assault bike
Pole to wall handstand walk (scale with 2x bear crawl)
10 push press 95/45#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 30, 2017
Male Clients
1
Brig
Woods
7:00 PM WOD
1 x 5 @ 120 lbs
1
Trevor
Page
5:00 PM WOD
1 x 5 @ 120 lbs
2
Austin
Sunderland
7:00 PM WOD
1 x 5 @ 105 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 5 @ 100 lbs
4
Butch
Leckey
7:00 PM WOD
1 x 5 @ 95 lbs
4
Danny
Lopez
5:00 PM WOD
1 x 5 @ 95 lbs
4
Merlin
Rowley
5:30 AM WOD
1 x 5 @ 95 lbs
4
Ryan
Arnett
5:30 AM WOD
1 x 5 @ 95 lbs
5
Jon
Crismon
5:00 PM WOD
1 x 5 @ 85 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 5 @ 60 lbs
1
Megan
Kypke
5:00 PM WOD
1 x 5 @ 60 lbs
2
Private
5:30 AM WOD
1 x 5 @ 55 lbs
2
Kim
Riggs
5:30 AM WOD
1 x 5 @ 55 lbs
3
Allie
Quent
5:00 PM WOD
1 x 5 @ 50 lbs
3
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 5 @ 50 lbs
4
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 48 lbs
5
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 5 @ 47 lbs
5
Tamra
Hill
8:30 AM WOD (Daycare)
1 x 5 @ 47 lbs
6
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
6
Annette
Page
5:00 PM WOD
1 x 5 @ 45 lbs
6
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
6
Sarah
Hill
5:30 AM WOD
1 x 5 @ 45 lbs
7
Brooke
Woods
5:30 AM WOD
1 x 5 @ 40 lbs
8
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 35 lbs
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