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Push Press

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Workout

The Cell Gym 10.13.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Metcon

Push Press (3-3-3-2-2-2-1-1-1-1)

Push Press

Challenge

Metcon (No Measure)

Mobey "Green Sally Up"
With push-ups. At the bottom you are not resting on the ground. At the top you are fully locked out. Song is in Apple Music

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

Whiteboard:

Thursday, October 13, 2016

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

4 x 1 @ 280 lbs

2

Pasha
Khosravani

8:30 AM WOD (Daycare)

4 x 1 @ 165 lbs

3

Ryan
Arnett

5:30 AM WOD

4 x 1 @ 160 lbs

4

Jon
Crismon

5:00 PM WOD

4 x 1 @ 125 lbs

5

Matthew
Foster

5:00 PM WOD

2 x 1 @ 235 lbs

5

Carlos
Flores

7:00 PM WOD

1 x 1 @ 140 lbs

5

Ryan
Moody

8:30 AM WOD (Daycare)

1 x 1 @ 265 lbs

Female Clients

1

Sefra
Wilson

5:00 PM WOD

4 x 1 @ 150 lbs

2

jennifer
Loya

7:00 PM WOD

4 x 1 @ 95 lbs

3

Aleesa
Wiltbank

5:30 AM WOD

4 x 1 @ 90 lbs

4

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 1 @ 100 lbs

4

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

4

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

4

Megan
Kypke

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

55,85,95,105

4

Melanie
Bloomfield

5:30 AM WOD

1 x 1 @ 95 lbs

4

Nikki
Slaugh

5:30 AM WOD

1 x 1 @ 95 lbs

Should have gone a wee bit heavier.

4

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 1 @ 65 lbs

Lots of 45's, 55, 60