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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)
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):
13 (8/5)
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 22, 2022
Male Clients
1
Butch
Leckey
WOD 6:00 pm
1 x 2 @ 230 lbs
2
Jason
Marley
WOD 5:30am
3 x 2 @ 185 lbs
3
Nick
Herbert
WOD: 8:45 AM
2 x 2 @ 155 lbs
4
Brad
Bosley
WOD 5:30am
1 x 2 @ 145 lbs
5
Jonathan
Vargas
WOD: 5:00 PM
3 x 2 @ 115 lbs
6
Stetson
Thomsen
WOD 5:30am
3 x 2 @ 105 lbs
6
Ryan
Boyer
WOD 5:30am
2 x 2 @ 105 lbs
7
andrew
post
WOD 5:30am
1 x 2 @ 95 lbs
Female Clients
1
Alma
Aguilar
WOD 5:30am
2 x 2 @ 95 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
3 x 2 @ 70 lbs
3
Amy
Skinner
WOD 5:30am
3 x 2 @ 65 lbs
4
Melanie
Bloomfield
WOD 5:30am
3 x 2 @ 60 lbs
5
Alva
Lopez
WOD: 8:45 AM
3 x 2 @ 45 lbs
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