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Components
Snatch Pull
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.20.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
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):
9 (2/7)
Workout
The Cell Gym 5.20.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Snatch Pull (5@60%, 5@70%, 4@80%, 4@90%, 3@100, 3@100)
Snatch Pull
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
12min AMRAP
8 Power Snatch 65/45
10 ring rows
200m Run
Metcon (AMRAP - Rounds and Reps)
SPORT
12 min AMRAP
8 Power Snatch 95/65
6 Chest to Bar pullups
200m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 20, 2019
Male Clients
1
Ben
Skinner
5:30 AM WOD
1 x 3 @ 155 lbs
1
Brandon
Walters
5:30 AM WOD
1 x 3 @ 155 lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
3 x 3 @ 123 lbs
went heavier because Jess told me to. :)
2
Private
5:30 AM WOD
3 x 3 @ 105 lbs
2
Patti
Rowley
8:30 AM WOD (Daycare)
2 x 3 @ 105 lbs
3
Amy
Skinner
5:30 AM WOD
3 x 3 @ 95 lbs
3
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 3 @ 95 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
2 x 3 @ 75 lbs
5
Alli
Trendler
5:30 AM WOD
2 x 3 @ 35 lbs
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