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Components
Shoulder Press
Shoulder Press
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.12.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (4/14)
Workout
The Cell Gym 05.12.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Wendler
Shoulder Press (40% x 5)
Shoulder Press
Shoulder Press (50% x 5)
Shoulder Press
Shoulder Press (60% x 5)
Shoulder Press
Metcon
Rest 3:00 between A and B
A: Metcon (AMRAP - Reps)
AMRAP 7:00
5 hang power cleans 135/75#
5 HSPU
B: Metcon (AMRAP - Reps)
AMRAP 7:00
3 deadlifts 225# / 135#
7 Toes to Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 12, 2016
Male Clients
1
JD
Jarvis
5:30 AM WOD
1 x 5 @ 95 lbs
1
Ryan
Moody
5:00 PM WOD
1 x 5 @ 95 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
3
Eric
Dixon
5:30 AM WOD
1 x 5 @ 45 lbs
Female Clients
1
Aleesa
Wiltbank
5:30 AM WOD
1 x 5 @ 45 lbs
1
Jenn
VanderLinden
5:30 AM WOD
1 x 5 @ 45 lbs
1
Stephanie
Nix
5:00 PM WOD
1 x 5 @ 45 lbs
2
Biz
Wiltbank
5:30 AM WOD
1 x 5 @ 35 lbs
2
Lucy
Catone
5:00 PM WOD
1 x 5 @ 35 lbs
2
Megan
Kypke
5:00 PM WOD
1 x 5 @ 35 lbs
2
Rachel
Sunderland
5:00 PM WOD
1 x 5 @ 35 lbs
2
Whitney
Tullgren
5:00 PM WOD
1 x 5 @ 35 lbs
3
Brooke
Woods
5:30 AM WOD
1 x 5 @ 25 lbs
3
Private
5:30 AM WOD
1 x 5 @ 25 lbs
3
Heidi
Mussemann
5:30 AM WOD
1 x 5 @ 25 lbs
3
Melanie
Bloomfield
5:30 AM WOD
1 x 5 @ 25 lbs
3
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 25 lbs
3
Nicole
Latham
8:30 AM WOD (Daycare)
1 x 5 @ 25 lbs
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