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Components
Shoulder Press
Metcon
Metcon
Max situps in 2 min
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.12.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
The Cell Gym 7.12.19
Warm-up
Snatch warmup
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Strength
Shoulder Press (4.4.4.4 all at 80-85%)
Shoulder Press
Metcon
Metcon (AMRAP - Rounds)
LIFE
16 min EMOM
even - 4 overhead squats 85/55
odd- 10 box jumps 20/15"
Metcon (Weight)
SPORT
16 min EMOM
even- 2 snatch @70%
odd- 10 box jump 24/20
Challenge
Max situps in 2 min (AMRAP - Reps)
max situps in 2 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
Butch
Leckey
WOD: 5:00 PM
4 x 4 @ 205 lbs
did on 7/18 250 pr for percentage
2
Ben
Skinner
WOD 5:30am
4 x 4 @ 155 lbs
3
Brad
Bosley
WOD 5:30am
4 x 4 @ 145 lbs
4
Jason
Marley
WOD 5:30am
4 x 4 @ 135 lbs
This heat/humidity it kick my bottom
5
Austin
Gardner
WOD: 5:00 PM
4 x 4 @ 130 lbs
6
Brandon
Walters
WOD 5:30am
4 x 4 @ 125 lbs
7
Greg
Gosper
WOD 5:30am
4 x 4 @ 105 lbs
8
Stetson
Thomsen
WOD: 5:00 PM
4 x 4 @ 95 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
4 x 4 @ 85 lbs
1
Stephanie
Nix
WOD: 8:45 AM
4 x 4 @ 85 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
4 x 4 @ 65 lbs
3
Lindie
Rowley
WOD: 5:00 PM
4 x 4 @ 55 lbs
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