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Components
High-Hang Clean
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 5.8.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
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):
11 (4/7)
Workout
The Cell Gym 5.8.19
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
High-Hang Clean (10 min EMOM 2@70-75%)
High-Hang Clean
Bring weight to standing then lower to mid thigh position. These cleans are caught in full squat. Great chance to work on hook grip.
Metcon
Metcon (Time)
LIFE
E3MO3M for 15 min
2 rounds
6-8 DB seated shoulder press 30/20
12 walking lunges with dumbbells
Then:
1000m row
Score is time for 1000m row.
Metcon (Time)
SPORT
E3MO3M for 15 min
2 Rounds
5 HSPU
12 walking lunges with KB overhead 35/25 (one KB)
Then:
Row 1000m
Score is time to row 1000m.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 08, 2019
Male Clients
1
Austin
Sunderland
5:00 PM WOD
10 x 2 @ 205 lbs
1@225 should have done 225 for all 10
2
Brandon
Walters
5:30 AM WOD
10 x 2 @ 155 lbs
Last at 165
3
Jeremiah
Thorne
5:30 AM WOD
1 x 2 @ 135 lbs
4
Chris
Mayes
5:30 AM WOD
10 x 2 @ 85 lbs
Female Clients
1
Stephanie
Nix
7:00 PM Open Gym/ WOD
10 x 2 @ 115 lbs
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
10 x 2 @ 108 lbs
~80%
3
Lexi
Moore
8:30 AM WOD (Daycare)
10 x 2 @ 85 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 2 @ 85 lbs
4
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 2 @ 80 lbs
5
Jeni
Jones
8:30 AM WOD (Daycare)
10 x 2 @ 70 lbs
5
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 2 @ 70 lbs
3-55#, 3-65#
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