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Components
Shoulder Press
Shoulder Press
Shoulder Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 06.13.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Weightlifting 9:30am
5:00 PM WOD
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (9/18)
Workout
The Cell Gym 06.13.16
Warm-up
Coaches Choice
Wendler
Shoulder Press
Wendler Week #3
75% X 5
85% X 3
95% X 1+
*Remember these % are off of your Training Max (1RM X 90% = Training Max)
Shoulder Press (75% X 5)
Shoulder Press
Shoulder Press (85% X 3)
Shoulder Press
Shoulder Press (95% x 1+)
Shoulder Press
Metcon
Metcon (Time)
"Orlando 50"
For time
50 Double Unders buy in, then
5 Rounds of:
10 Air Squats
10 KB Swings
10 Push-Ups
10 Pull-Ups
10 Sit-ups
Cash Out 50 Double Unders
*As many of you probably saw on the news over the weekend. Orlando had the deadliest terror attack on US soil since 9/11, when a gunman pledging his allegiance to ISIS massacred 50 people at a night club. This workout is a tribute to them and their families
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 13, 2016
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 185 lbs
2
JD
Jarvis
5:30 AM WOD
1 x 5 @ 155 lbs
3
Trevor
Page
5:00 PM WOD
1 x 5 @ 140 lbs
4
Ben
Skinner
5:30 AM WOD
1 x 5 @ 95 lbs
4
chris
keator
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
4
Jon
Crismon
5:00 PM WOD
1 x 5 @ 95 lbs
5
Danny
Lopez
5:30 AM WOD
1 x 5 @ 75 lbs
5
Patrick
Begaye
5:30 AM WOD
1 x 5 @ 75 lbs
6
Brandon
Walters
5:30 AM WOD
1 x 3 @ 95 lbs
Female Clients
1
Dawn
Dotson
7:00 PM WOD
1 x 5 @ 95 lbs
2
Stephanie
Nix
5:00 PM WOD
1 x 5 @ 85 lbs
3
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 65 lbs
3
Whitney
Tullgren
7:00 PM WOD
1 x 5 @ 65 lbs
4
Amanda
Sparks
Weightlifting 9:30am
1 x 5 @ 60 lbs
Off of #80 (90% of #85)
5
Becky
Lavender
5:30 AM WOD
1 x 5 @ 57 lbs
6
Courtney
Baker Benziger
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Megan
Kypke
7:00 PM WOD
1 x 5 @ 55 lbs
6
Melanie
Bloomfield
7:00 PM WOD
1 x 5 @ 55 lbs
7
Private
5:30 AM WOD
1 x 5 @ 51.5 lbs
8
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 50 lbs
8
Heidi
Mussemann
5:30 AM WOD
1 x 5 @ 50 lbs
8
Lucy
Catone
5:00 PM WOD
1 x 5 @ 50 lbs
8
RC
Kosierowski
5:30 AM WOD
1 x 5 @ 50 lbs
9
Allie
Quent
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
9
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
9
Ashley
Nelson
7:00 PM WOD
1 x 5 @ 45 lbs
9
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
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