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Components

Deadlift

Metcon

Settings

Workout

The Cell Gym 7.22.15

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

Weightlifting

Deadlift (5@65%, 5@75%, 5@85%)

Deadlift

Metcon

Metcon (Time)

20 min EMOM
Even 4 Push Press
Odd 10 Wall Ball 20#/14#

score is time it takes to do your last round of wall ball.

Cool Down

50 sit ups

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

Whiteboard:

Wednesday, July 22, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 405 lbs

2

Patrick
Gonzales

5:00 PM WOD

1 x 5 @ 270 lbs

3

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 265 lbs

4

Danny
Lopez

5:30 AM WOD

1 x 5 @ 245 lbs

5

Chris
Keator

8:30 AM WOD (Daycare)

1 x 5 @ 210 lbs

6

Hunter
Carrigan

5:00 PM WOD

1 x 5 @ 205 lbs

7

Jon
Crismon

5:30 AM WOD

1 x 5 @ 185 lbs

Female Clients

1

Jenn
VanderLinden

7:00 PM WOD

1 x 5 @ 205 lbs

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 200 lbs

last rep was FUGly!!

3

Private

5:30 AM WOD

1 x 5 @ 185 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 185 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 5 @ 170 lbs

4

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 170 lbs

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

5

Heidi
Mussemann

5:30 AM WOD

1 x 5 @ 145 lbs

5

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

6

Candice
Woods

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

7

Brittney
Blount

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

RDL's

8

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

9

Brooke
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 170 lbs