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Bench Press

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Bench Press

Hope

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Workout

The Cell Gym 01.10.17

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Wendler

Bench Press (1 x 3 @ 70% 1RTM)

Bench Press

Bench Press (1 x 3 @ 80% 1RTM)

Bench Press

Bench Press (1 x 3+ @ 90% 1RTM)

Bench Press

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

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

Whiteboard:

Tuesday, January 10, 2017

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 3 @ 295 lbs

2

Brig
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 185 lbs

3

Ben
Skinner

5:30 AM WOD

1 x 6 @ 145 lbs

3

Mike
Yager

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

4

Jon
Crismon

5:00 PM WOD

1 x 3 @ 100 lbs

Female Clients

1

Courtney
Davis

4PM WOD

1 x 3 @ 75 lbs

1

Private

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

2

Brooke
Woods

5:30 AM WOD

1 x 3 @ 70 lbs

3

Allie
Quent

5:00 PM WOD

1 x 3 @ 65 lbs

3

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

90# 1rm

3

Megan
Kypke

4PM WOD

1 x 3 @ 65 lbs

3

Melanie
Bloomfield

7:00 PM WOD

1 x 3 @ 65 lbs

3

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

Make up done 1/13/17

4

Heidi
Mussemann

4PM WOD

1 x 3 @ 55 lbs

4

jennifer
Loya

7:00 PM WOD

1 x 3 @ 55 lbs

5

Tawnya
Gray

5:30 AM WOD

1 x 3 @ 35 lbs