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Shoulder Press

Metcon

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Workout

The Cell Gym 05.09.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Strength

Shoulder Press (15 min to establish 1RM Then)

Shoulder Press

Metcon (3 Rounds for time)

1,000M Row Rest 3 Min
500M Row Rest 2:30
250 Row

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Whiteboard:

Tuesday, May 09, 2017

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 1 @ 250 lbs

265# fail

2

Brig
Woods

5:30 AM WOD

1 x 1 @ 225 lbs

3

Ammon
Woods

8:30 AM WOD (Daycare)

1 x 1 @ 220 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 1 @ 167 lbs

5

Brandyn
Jones

5:30 AM WOD

1 x 1 @ 160 lbs

6

Chad
Jones

5:00 PM WOD

1 x 1 @ 155 lbs

7

T. Michael
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 145 lbs

8

Joe
Burr

4PM WOD

1 x 1 @ 135 lbs

9

Brad
Bosley

5:30 AM WOD

1 x 1 @ 125 lbs

10

TYLER
SWAPP

5:30 AM WOD

1 x 1 @ 120 lbs

11

Alex
Collins

5:30 AM WOD

1 x 1 @ 115 lbs

12

Scott
Perkinson

5:00 PM WOD

1 x 1 @ 110 lbs

13

Niraj
Suresh

5:30 AM WOD

1 x 1 @ 85 lbs

Female Clients

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 100 lbs

2

Megan
Kypke

4PM WOD

1 x 1 @ 88 lbs

3

Monica
Spencer

5:00 PM WOD

1 x 1 @ 80 lbs

3

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 1 @ 80 lbs

4

Brooke
Woods

5:30 AM WOD

1 x 1 @ 70 lbs

4

Melanie
Bloomfield

5:30 AM WOD

1 x 1 @ 70 lbs

5

Callie
Saiz

4PM WOD

1 x 1 @ 66.5 lbs

6

Lexi
Graziani

8:30 AM WOD (Daycare)

1 x 1 @ 65 lbs

7

Amy
Skinner

5:30 AM WOD

1 x 1 @ 60 lbs

8

Heather
Hill

4PM WOD

1 x 1 @ 50 lbs

9

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 1 @ 45 lbs

10

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 1 @ 0 lbs

185 back squat