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Back Squat

Back Squat

Back Squat

Metcon

Settings

Workout

The Cell Gym 10.19.15

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Wendler

Week 1:
65% x 5
75% x 5
85% x 5+

Back Squat (65% x 5)

Back Squat (75% x 5)

Back Squat (85% x 5+)

Make sure you change your reps on this one

Metcon

This Met-con should be max effort on each round. Plan your rest accordingly. For those of you who wear heart rate monitors you can base your rest by what your heart is doing.

Metcon (Time)

10,9,8,7,6,5...
Power Cleans 115/75#
Overbar Burpees

The weight should be light enough that you can go unbroken on the power cleans. Scale accordingly.

Cool Down

400M Jog

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

Whiteboard:

Monday, October 19, 2015

Leaderboard

Men's Back Squat
Butch Leckey	05/30/2017	1 x 5 @ 375 lbs
Austin Sunderland	02/10/2017	1 x 5 @ 315 lbs
Brad Bosley	06/21/2021	1 x 5 @ 310 lbs

Women's Back Squat
Stephanie Nix	04/15/2015	1 x 5 @ 195 lbs
Jessica Walters	10/23/2013	1 x 5 @ 195 lbs
Maralyn Nava	02/16/2017	1 x 5 @ 192 lbs

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 295 lbs

2

Ammon
Woods

5:00 PM WOD

1 x 5 @ 285 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 250 lbs

4

Aaron
Kleiner

8:30 AM WOD (Daycare)

1 x 5 @ 195 lbs

5

Merlin
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 190 lbs

6

Butch
Leckey

7:00 PM WOD

1 x 5 @ 185 lbs

6

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 185 lbs

6

Trevor
Page

5:00 PM WOD

1 x 5 @ 185 lbs

7

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 135 lbs

8

Matthew
Park

5:00 PM WOD

1 x 5 @ 90 lbs

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 155 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 125 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 5 @ 110 lbs

4

Private

8:30 AM WOD (Daycare)

1 x 5 @ 110 lbs

4

Jenn
VanderLinden

7:00 PM WOD

1 x 5 @ 110 lbs

5

Brittney
Blount

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

6

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 95 lbs

7

sara
brova

7:00 PM WOD

1 x 5 @ 90 lbs

8

Allie
Quent

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

8

Amanda
Sparks

5:30 AM WOD

1 x 5 @ 85 lbs

8

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

8

Melanie
Bloomfield

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

9

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

9

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs