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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 09.02.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
AFT Cardio
10:30am Flexibility
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
The Cell Gym 09.02.16
Warm-up
Warm Up (core rotation with band)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Skills
Bench Press (use floor press to practice elbow placement and shoulder position)
Metcon
Metcon (Weight)
4 Rounds NFT
10 back squat (body weight)
10 Bench Press (body weight)
*Alternate a set of back squats with a set of bench press. Set up multiple squat and bench stations and rotate through.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 02, 2016
Male Clients
1
#Derek
Wilcock
Friday Evening WOD
275 lbs
2
Merlin
Rowley
8:30 AM WOD (Daycare)
176 lbs
5pm class
3
Brandon
Walters
5:30 AM WOD
175 lbs
4
Butch
Leckey
Friday Evening WOD
266 lbs
266/175 bench
5
Andy
Witcher
8:30 AM WOD (Daycare)
216 lbs
216 squat, 175 bench
6
Ben
Skinner
5:30 AM WOD
185 lbs
185 bs 135 bench
6
Brett
Gifford
5:30 AM WOD
185 lbs
185 bp 185 bs
7
Jeremy
Mussemann
5:30 AM WOD
175 lbs
175 BP, 215 BS
8
Garrett
Blackwell
8:30 AM WOD (Daycare)
135 lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
128 lbs
65# bench
2
Joanna
Klaproth
8:30 AM WOD (Daycare)
115 lbs
115 bs /85 bench
3
Allie
Quent
Friday Evening WOD
95 lbs
#65 bench
3
Alva
Lopez
Friday Evening WOD
95 lbs
65# bench, 95# back squat
3
Ami
Bethea
8:30 AM WOD (Daycare)
95 lbs
95 / 73 Thx Ammon!
3
RC
Kosierowski
5:30 AM WOD
95 lbs
4
Aleesa
Wiltbank
5:30 AM WOD
85 lbs
5
Patti
Rowley
8:30 AM WOD (Daycare)
65 lbs
5
Tamra
Hill
8:30 AM WOD (Daycare)
65 lbs
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