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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 1.11.17

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Wendler

Shoulder Press (3@70%)

Shoulder Press

Shoulder Press (3@80%)

Shoulder Press

Shoulder Press (3+@90%)

Shoulder Press

Metcon

Metcon (Time)

For Time complete
4 rounds:
10 cleans 95/65
20 pushups
2 rope climbs

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

Whiteboard:

Wednesday, January 11, 2017

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 3 @ 185 lbs

2

Brig
Woods

7:00 PM WOD

1 x 3 @ 130 lbs

3

Merlin
Rowley

5:30 AM WOD

1 x 3 @ 115 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 3 @ 105 lbs

5

Jon
Crismon

5:00 PM WOD

1 x 3 @ 85 lbs

6

Jeremiah
Thorne

5:00 PM WOD

1 x 3 @ 80 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 70 lbs

2

Jodee
Brinkerhoff

7:00 PM WOD

1 x 3 @ 55 lbs

Didn't know my 1rm, so I first did 10@ 15#, 5@ 35#, 3@ 45#, 3@ 50...

3

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

4

Alva
Lopez

5:30 AM WOD

1 x 3 @ 45 lbs

4

Sarah
Hill

5:30 AM WOD

1 x 3 @ 45 lbs

5

Monica
Spencer

5:30 AM WOD

1 x 3 @ 35 lbs

5

Vanessa
Baldwin

7:00 PM WOD

1 x 3 @ 35 lbs