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Components

Shoulder Press

Metcon

Metcon

Settings

WOD

The Cell Gym 8.9.19

Warm-up

Warm-up 9

3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch

Strength

Shoulder Press (3@70%, 2@80%, 1@90%, 1@90%, 1@90%, 1@90%)

Metcon

Metcon (AMRAP - Rounds)

LIFE
20 min EMOM
1- 6 Back Squat 65/45
2- 12 PVC Pulldown

Metcon (Weight)

SPORT
20 min EMOM
1-6 Pendlay row supinated grip, 125/85
2- 6 Back squat @ 60%

* score back squat

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Whiteboard:

Friday, August 09, 2019

Leaderboard

Men's Shoulder Press
Ammon Woods	04/20/2015	1 x 1 @ 235 lbs
Trevor Page	04/03/2017	1 x 1 @ 210 lbs
Butch Leckey	11/06/2017	1 x 1 @ 210 lbs

Women's Shoulder Press
Stephanie Nix	05/19/2016	1 x 1 @ 125 lbs
Sefra Wilson	12/08/2016	1 x 1 @ 110 lbs
Lexi Moore	05/09/2017	1 x 1 @ 100 lbs

Male Athletes

1

Brandon
Walters

5:30 AM WOD

1 x 1 @ 145 lbs

2

Chris
Mayes

5:30 AM WOD

3 x 1 @ 135 lbs

3

Greg
Gosper

5:30 AM WOD

5 x 1 @ 95 lbs

Female Athletes

1

Stephanie
Nix

Friday Evening WOD

4 x 1 @ 105 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 1 @ 77 lbs

Did an extra set at 80

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

1 x 1 @ 72 lbs

4x1@70

4

Nikki
Slaugh💃🏻🌊🍩

8:30 AM WOD (Daycare)

1 x 4 @ 63 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

4 x 1 @ 60 lbs

5

Patti
Rowley

Friday Evening WOD

4 x 1 @ 60 lbs