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Components
Shoulder Press
Single Arm Dumbbell Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Monday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:45 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:15pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (10/10)
Workout
Monday
Strength
Complete one round of SA DB Row after each set of shoulder press. KB can be used for a heavier weight.
Shoulder Press ( 4@70%, 4@80% 4x)
Shoulder Press
Single Arm Dumbbell Row
pick a dumbbell that is heavy and complete 6 reps each arm
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12 min AMRAP
4 Power Clean 95/65
6 bar facing burpees
8 hanging knee raises
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
4 Power Clean 155/105
6 bar facing burpees
8 T2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 09, 2020
Male Clients
1
Ben
Skinner
WOD 5:30am
4 x 4 @ 145 lbs
1
Jeremiah
Thorne
WOD 5:30am
1 x 4 @ 145 lbs
1
Russell
Linman
WOD: 5:00 PM
1 x 4 @ 145 lbs
3 x 4 @ 135#
2
Chris
Davis
WOD: 5:00 PM
4 x 4 @ 135 lbs
3
Brandon
Walters
WOD 5:30am
4 x 4 @ 130 lbs
3
Rafael
Acosta
WOD: 5:00 PM
1 x 4 @ 130 lbs
4
Chris
Mayes
WOD: 8:45 AM
1 x 4 @ 115 lbs
5
Greg
Gosper
WOD 5:30am
8 x 4 @ 95 lbs
5
Travis
Sibley
WOD 5:30am
3 x 4 @ 95 lbs
6
Tim
Schomaker
WOD 5:30am
4 x 4 @ 75 lbs
Back recovering from injury. Felt ok at this weight
Female Clients
1
Courtney
Davis
WOD: 8:45 AM
4 x 4 @ 85 lbs
2
Laura
Peterson
WOD: 8:45 AM
1 x 4 @ 70 lbs
3
Kim
Riggs
WOD: 8:45 AM
4 x 4 @ 65 lbs
4
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
4 x 4 @ 55 lbs
4
Emma
Lopez
WOD: 5:00 PM
1 x 4 @ 55 lbs
5
Kami
Jones
WOD: 5:00 PM
1 x 4 @ 50 lbs
6
Alva
Lopez
WOD: 8:45 AM
1 x 4 @ 45 lbs
6
Chloe
Hildebrand
WOD: 5:00 PM
1 x 4 @ 45 lbs
6
Maya
Lopez
WOD: 5:00 PM
1 x 4 @ 45 lbs
7
Chantal
Leckey🏋️♀️💃 ...
WOD: 5:00 PM
1 x 4 @ 0 lbs
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