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Components

Deadlift

Deadlift

Deadlift

Metcon

Settings

Workout

The Cell Gym

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Wendler

Wendler Week #2
Working Max = 90% of 1RM
70% X 3
80% X 3
90% X 3+

Deadlift (70% X 3)

Deadlift

Deadlift (80% X 3)

Deadlift

Deadlift (90% X 3+)

Deadlift

*Don't forget to change the reps if you do more than 3

Metcon

Metcon (Time)

21-15-9
HSPU
Toes To Bar

Cool Down

Take your left over time and do some mobility. If you need ideas look at Mobility WOD website

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

Whiteboard:

Thursday, October 29, 2015

Male Clients

1

Austin
Sunderland

Open Gym (Pilot)

1 x 3 @ 265 lbs

1

Butch
Leckey

7:00 PM WOD

1 x 3 @ 265 lbs

2

Trevor
Page

5:00 PM WOD

1 x 3 @ 240 lbs

3

Ryan
Arnett

5:30 AM WOD

1 x 3 @ 185 lbs

4

Matthew
Park

9:30 AM WOD (Daycare)

1 x 3 @ 155 lbs

5

Joe
Burr

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs

6

Dallas
Grainger

5:00 PM WOD

1 x 3 @ 65 lbs

Female Clients

1

Stephanie
Nix

5:00 PM WOD

1 x 3 @ 195 lbs

2

Dawn
Dotson

9:30 AM WOD (Daycare)

1 x 3 @ 190 lbs

3

Annette
Page

5:00 PM WOD

1 x 3 @ 135 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 3 @ 135 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs

3

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 3 @ 135 lbs

4

sara
brova

7:00 PM WOD

1 x 3 @ 125 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

5

Ami
Bethea

9:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

5

Candice
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

6

Chloe
Kepner

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

Taking it easy - shoulder