Public Whiteboard

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Components

Shoulder Press

"Double Power"

Settings

Workout

The Cell Gym 8.6.18

Warm-up

Row slow, medium, fast

Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard

5 pulls slow
10 pulls medium
15 pulls hard

15 pulls slow
10 pulls medium
5 pulls hard

2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side

Strength

Shoulder Press (5.3.2.2.2.2)

Shoulder Press

complete the 4 sets of 2 reps with only 45 sec rest inbetween.

Metcon

"Double Power" (Time)

5 rounds for time
30 double unders
12 alternating pistol squats
8 Hang Power Clean 95/65

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

Whiteboard:

Monday, August 06, 2018

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 2 @ 155 lbs

2

Brandon
Walters

5:30 AM WOD

1 x 2 @ 135 lbs

2

Danny
Lopez

5:00 PM WOD

1 x 2 @ 135 lbs

3

Garrett
Blackwell

5:00 PM WOD

1 x 2 @ 115 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 1 @ 185 lbs

Female Clients

1

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 2 @ 90 lbs

1

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 90 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 2 @ 75 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 2 @ 65 lbs

4

Private

5:30 AM WOD

4 x 2 @ 60 lbs

5

Amy
Skinner

5:30 AM WOD

2 x 2 @ 57 lbs

6

Jodee
Brinkerhoff

7:00 PM WOD

1 x 2 @ 55 lbs

6

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 2 @ 55 lbs

7

Kayla
Moncur

8:30 AM WOD (Daycare)

4 x 2 @ 52 lbs

8

Rachel
Sunderland

5:00 PM WOD

1 x 1 @ 80 lbs