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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 05.12.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Shoulder Press (40% x 5)

Shoulder Press

Shoulder Press (50% x 5)

Shoulder Press

Shoulder Press (60% x 5)

Shoulder Press

Metcon

Rest 3:00 between A and B

A: Metcon (AMRAP - Reps)

AMRAP 7:00
5 hang power cleans 135/75#
5 HSPU

B: Metcon (AMRAP - Reps)

AMRAP 7:00
3 deadlifts 225# / 135#
7 Toes to Bar

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

Whiteboard:

Thursday, May 12, 2016

Male Clients

1

JD
Jarvis

5:30 AM WOD

1 x 5 @ 95 lbs

1

Ryan
Moody

5:00 PM WOD

1 x 5 @ 95 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

3

Eric
Dixon

5:30 AM WOD

1 x 5 @ 45 lbs

Female Clients

1

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 45 lbs

1

Jenn
VanderLinden

5:30 AM WOD

1 x 5 @ 45 lbs

1

Stephanie
Nix

5:00 PM WOD

1 x 5 @ 45 lbs

2

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 35 lbs

2

Lucy
Catone

5:00 PM WOD

1 x 5 @ 35 lbs

2

Megan
Kypke

5:00 PM WOD

1 x 5 @ 35 lbs

2

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 35 lbs

2

Whitney
Tullgren

5:00 PM WOD

1 x 5 @ 35 lbs

3

Brooke
Woods

5:30 AM WOD

1 x 5 @ 25 lbs

3

Private

5:30 AM WOD

1 x 5 @ 25 lbs

3

Heidi
Mussemann

5:30 AM WOD

1 x 5 @ 25 lbs

3

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 25 lbs

3

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 25 lbs

3

Nicole
Latham

8:30 AM WOD (Daycare)

1 x 5 @ 25 lbs