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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 3.21.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
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):
9 (3/6)
Workout
The Cell Gym 3.21.19
Warm-up
Shoulder Press 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
Strength
Bench Press (3@85%, 1@95% 4x)
Bench Press
Metcon
Metcon (Time)
LIFE
1.2.3.4.5.6.7.8.9.10
Push Jerk 65/45
Hanging Knee raises
Wallballs 14/12
Metcon (Time)
SPORT
1.2.3.4.5.6.7.8.9.10
Push Jerk 95/65
Toes to Bar
Wallballs 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 21, 2019
Male Clients
1
Trevor
Page
5:00 PM WOD
4 x 1 @ 290 lbs
2
Nolan
Slaugh
5:00 PM WOD
4 x 1 @ 90 lbs
3
Garrett
Blackwell
5:30 AM WOD
1 x 5 @ 135 lbs
Female Clients
1
Maralyn
Nava
5:00 PM WOD
4 x 1 @ 140 lbs
2
Private
8:30 AM WOD (Daycare)
4 x 1 @ 130 lbs
3
Amy
Skinner
5:30 AM WOD
4 x 1 @ 85 lbs
4
Jaycee
Lavender
5:00 PM WOD
4 x 1 @ 80 lbs
5
Jeni
Jones
8:30 AM WOD (Daycare)
4 x 1 @ 75 lbs
6
Annette
Page
5:00 PM WOD
2 x 1 @ 115 lbs
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