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Components
Back Squat
Back Squat
Back Squat
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.02.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (14/15)
Workout
The Cell Gym 11.02.15
Warm-up
500M Row
20M High Knees
20M Reverse Lunge
20M Toy Solider March
10 Squat Jumps
10 Pull-Ups
10 Sit-ups
Wendler
Wendler Week #3
75% X 5
85% x 3
95% X 1+
Back Squat (75% X 5)
Back Squat
Back Squat (85% X 3)
Back Squat
Back Squat (95% X 1+)
Back Squat
* Don't forget to change the reps if you do more than 1
Metcon
Metcon (No Measure)
Deadlifts @ 80% of 1RM
2-2-2-2-2-2-2-2
HSPU
3-3-3-3-3-3-3-3
Complete deadlifts and go straight HSPU. Rest 1 - 2 minutes between sets. Try to complete all HSPU broken
Deadlift (Deadlifts @ 80% 2-2-2-2-2-2-2-2)
Deadlift
Challenge
Max Air Squats in 1 minute
Metcon (AMRAP - Reps)
1 min max air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 02, 2015
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 275 lbs
1
Matthew
Foster
5:30 AM WOD
1 x 5 @ 275 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 245 lbs
3
Austin
Sunderland
7:00 PM WOD
1 x 5 @ 235 lbs
4
Butch
Leckey
7:00 PM WOD
1 x 5 @ 220 lbs
5
Jeremy
Mussemann
5:30 AM WOD
1 x 5 @ 215 lbs
5
Merlin
Rowley
5:30 AM WOD
1 x 5 @ 215 lbs
6
David
Sloan
5:30 AM WOD
1 x 5 @ 185 lbs
6
Devin
Day
8:30 AM WOD (Daycare)
1 x 5 @ 185 lbs
7
Ryan
Arnett
5:30 AM WOD
1 x 5 @ 175 lbs
7
Scott
Nelson
5:30 AM WOD
1 x 5 @ 175 lbs
8
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 155 lbs
9
Matthew
Park
8:30 AM WOD (Daycare)
1 x 5 @ 115 lbs
10
Loreto
Sulit
7:00 PM WOD
1 x 1 @ 195 lbs
Max
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
1 x 5 @ 190 lbs
2
Becky
Lavender
5:30 AM WOD
1 x 5 @ 135 lbs
did deadlift # on accident
3
Jenn
VanderLinden
5:00 PM WOD
1 x 5 @ 125 lbs
4
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 5 @ 120 lbs
5
Private
8:30 AM WOD (Daycare)
1 x 5 @ 115 lbs
6
Emilee
Olmstead
5:00 PM WOD
1 x 5 @ 110 lbs
7
sara
brova
7:00 PM WOD
1 x 5 @ 105 lbs
8
Allie
Quent
5:30 AM WOD
1 x 5 @ 95 lbs
8
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
8
Kristin
Day
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
8
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
8
Private
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
8
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
9
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
10
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
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