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Components
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.19.19 - 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 (5/6)
Workout
The Cell Gym 6.19.19
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
Shoulder Press (4@65%, 3@75%, 2@85% 3x)
Shoulder Press
add 5% to your 1 RM, if you haven't in a while.
Metcon
Metcon (Time)
LIFE
4 Rounds
10 KB Front Squats 55/35
20 KB burpees (perform burpee then raise KB overhead)
30 KB RDL
40 KB Swings
Metcon (Time)
SPORT
4 Rounds
10 KB Front Squats 70/55
20 KB burpees
30 KB RDL
40 KB Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 19, 2019
Male Clients
1
Brad
Bosley
5:30 AM WOD
1 x 2 @ 225 lbs
2
Ben
Skinner
5:30 AM WOD
1 x 2 @ 170 lbs
3
Brandon
Walters
5:30 AM WOD
3 x 2 @ 140 lbs
4
Tim
Trendler
8:30 AM WOD (Daycare)
1 x 2 @ 135 lbs
5
Noah
Nelson
5:00 PM WOD
1 x 2 @ 105 lbs
Female Clients
1
Private
8:30 AM WOD (Daycare)
3 x 3 @ 80 lbs
2
Alli
Trendler
5:30 AM WOD
2 x 2 @ 65 lbs
2
Melanie
Bloomfield
5:30 AM WOD
1 x 4 @ 65 lbs
3
Patti
Rowley
8:30 AM WOD (Daycare)
3 x 2 @ 55 lbs
1 @ 60#
4
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 3 @ 50 lbs
5
Rylee
Nelson
5:00 PM WOD
1 x 2 @ 45 lbs
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