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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 04.21.16

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Wendler

Wendler Week #1
Shoulder Press
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

Metcon

Metcon (5 Rounds for time)

5 Rounds
1 round every 4 minutes
1:00 hard on spin bike, treadmill, or rower
6 Deadlifts @ 75% of 1RM

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

Whiteboard:

Thursday, April 21, 2016

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 155 lbs

2

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 145 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

4

Hunter
Carrigan

5:00 PM WOD

1 x 5 @ 100 lbs

5

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 95 lbs

5

Jeremy
Mussemann

7:00 PM WOD

1 x 5 @ 95 lbs

6

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 85 lbs

7

chris
keator

9:30 AM WOD (Daycare)

1 x 5 @ 67 lbs

8

Jeremy
Rowley

5:00 PM WOD

1 x 5 @ 55 lbs

Female Clients

1

Joanna
Klaproth

7:00 PM WOD

1 x 5 @ 65 lbs

2

Allie
Quent

5:00 PM WOD

1 x 5 @ 45 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

2

Becky
Lavender

5:30 AM WOD

1 x 5 @ 45 lbs

2

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 45 lbs

2

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 45 lbs

3

Lacey
Grainger

9:30 AM WOD (Daycare)

1 x 5 @ 40 lbs

4

Nikki
Slaugh

5:30 AM WOD

1 x 5 @ 37 lbs

watch out!