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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 01.18.17

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Wendler

Shoulder Press (1 x 5 @ 75% 1RTM)

Shoulder Press

Shoulder Press (1 x 3 @ 85% 1RTM)

Shoulder Press

Shoulder Press (1 x 1+ @ 95% 1RTM)

Shoulder Press

Metcon

Metcon (Time)

4 Rounds for time
500 M row
12 overhead squats 95/65#
9 HSPU

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Whiteboard:

Wednesday, January 18, 2017

Male Clients

1

Ryan
Moody

5:00 PM WOD

1 x 5 @ 120 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 5 @ 115 lbs

2

Merlin
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

3

Jon
Crismon

5:00 PM WOD

1 x 5 @ 95 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 67 lbs

2

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

2

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 55 lbs

2

Monica
Spencer

5:30 AM WOD

1 x 5 @ 55 lbs

2

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 55 lbs

3

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 52 lbs

4

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

75# 1rm

4

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

4

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

5

Brooke
Woods

5:30 AM WOD

1 x 5 @ 45 lbs

6

Amy
Skinner

5:30 AM WOD

1 x 5 @ 40 lbs