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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 10.20.15

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

Wendler

Week 1:
65% x 5
75% x 5
85% x 5+

Shoulder Press (65% x 5)

Shoulder Press

Shoulder Press (75% x 5)

Shoulder Press

Shoulder Press (85% x 5+)

Shoulder Press

Make sure you change the reps if you do more than 5 on set # 3

Metcon

Metcon (Time)

3 Rounds for time:
200M Run
20 KB Swings
10 Chest 2 Bar Pull-ups (RX+ Muscle-ups either bar or rings)

Challenge

Metcon (AMRAP - Rounds)

3 sets of 60 sec hand-stand hold against the wall. you may rest 60 sec between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, October 20, 2015

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 185 lbs

2

Ryan
Phillips

5:00 PM WOD

1 x 5 @ 135 lbs

3

Butch
Leckey

5:00 PM WOD

1 x 5 @ 125 lbs

4

Devin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

5

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

5

Austin
Sunderland

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

5

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 95 lbs

6

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 65 lbs

6

David
Sloan

5:30 AM WOD

1 x 5 @ 65 lbs

7

Matthew
Park

5:00 PM WOD

1 x 5 @ 60 lbs

8

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Female Clients

1

Jessica
Park

7:00 PM WOD

1 x 5 @ 80 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 55 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 5 @ 50 lbs

4

Candice
Woods

9:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

5

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 45 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

5

Private

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

5

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 45 lbs

5

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

5

Private

9:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

6

Trisni
Justesen

5:30 AM WOD

1 x 5 @ 40 lbs

7

Heidi
Mussemann

9:30 AM WOD (Daycare)

1 x 5 @ 38 lbs

8

Alyssa
Cantrell

5:00 PM WOD

1 x 5 @ 35 lbs

8

Kristin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

8

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

8

sara
brova

7:00 PM WOD

1 x 5 @ 35 lbs