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Bench Press

Metcon

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Workout

The Cell Gym 06.28.17

Warm-up

2 min shuttle runs (jog pace)
40M high knees
20 Squats
15 Down dog / up dog
15 floor wipers with PVC pipe
15 PVC Pull Overs
15 Sit Ups

Strength

Bench Press (15-15-15)

Bench Press

post heaviest and other sets in comments

Metcon

Metcon (Time)

4 Rounds for time:
5 Deadlifts 225/135#
10 Plate floor wipers 45/25# (each side)
15 supine ring rows Heels on 45# plate

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

Whiteboard:

Wednesday, June 28, 2017

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 15 @ 275 lbs

2

Ammon
Woods

5:00 PM WOD

1 x 15 @ 185 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 15 @ 155 lbs

4

Michael
Thurber

8:30 AM WOD (Daycare)

1 x 15 @ 135 lbs

5

Nate
Alltop

5:00 PM WOD

1 x 15 @ 125 lbs

6

Jon
Crismon

8:30 AM WOD (Daycare)

1 x 15 @ 85 lbs

9 unbroken

6

Niraj
Suresh

7:00 PM WOD

1 x 15 @ 85 lbs

Female Clients

1

Private

5:30 AM WOD

1 x 15 @ 85 lbs

2

Brooke
Woods

5:30 AM WOD

1 x 15 @ 60 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 15 @ 60 lbs

2

Lexi
Graziani

8:30 AM WOD (Daycare)

1 x 15 @ 60 lbs

2

Nikki
Slaugh

5:30 AM WOD

1 x 15 @ 60 lbs

3

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 15 @ 55 lbs

4

Alli
Trendler

5:30 AM WOD

1 x 15 @ 35 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 12 @ 50 lbs

15 @ 35#, 15 @ 45#, then 12 @ 50#

5

Callie
Saiz

7:00 PM WOD

1 x 11 @ 55 lbs

1 sets @ 45 for 15 reps 1 set @ 50 for 15 reps