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Components
Z Press
Pendlay Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Thursday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (8/2)
Workout
Thursday
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Z Press (5.4.3.3.3)
Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.
Pendlay Row (5.4.3.3.3)
Pendlay Row
*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.
*Alternate movements. ex. press then row then press, etc.
Metcon
Metcon (Time)
LIFE
4 Rounds
200m Run
10 toenail pullups
15 situps
20 air squats to medball
Metcon (Time)
SPORT
4 Rounds
200m Run
15 Pullups
10 medball situps 20/14
25 air squats to medball
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 15, 2021
Male Clients
1
Austin
Sunderland
WOD: 5:00 PM
1 x 3 @ 155 lbs
2
Drew
Sutton
WOD 6:00 pm
1 x 3 @ 135 lbs
3
Tim
Schomaker
WOD 5:30am
1 x 3 @ 125 lbs
Shoulder is not 100%
4
Grif
Hiatt
WOD 5:30am
3 x 3 @ 115 lbs
5
KC
Burkholder
WOD 5:30am
1 x 3 @ 95 lbs
6
Chris
Davis
WOD: 5:00 PM
3 x 3 @ 85 lbs
6
Greg
Gosper
WOD 5:30am
1 x 3 @ 85 lbs
7
Butch
Leckey
WOD 6:00 pm
1 x 2 @ 165 lbs
failed rep 3
Female Clients
1
Alva
Lopez
WOD: 8:45 AM
1 x 3 @ 35 lbs
1
Nikki
Badje
WOD: 5:00 PM
1 x 3 @ 35 lbs
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