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Components

Bench Press

Bench Press

Bench Press

Metcon

Inverted Ring Rows

Settings

Workout

The Cell Gym 11.03.15

Warm-up

500M Row
10 Wall Ball tosses right
10 wall ball tosses left
10 wall ball passes overhead
10 speed toe touches
20M toy solider
10 Over head squats
10 pvc pull overs
3 x 3 strict pull ups or 3 count negative assisted pull ups

Wendler

Wendler Week #3
Taking 90% of your 1RM for your baseline
75% X 5
85% x 3
95% X 1+

Bench Press (75% X 5)

Bench Press

Bench Press (85% X 3)

Bench Press

Bench Press (95% X 1+)

Bench Press

* Don't forget to change the reps if you do more than 1

Metcon

Metcon (Time)

5 Rounds for time:
10 Back Squats 115/65# (RX+135/85#)
200M Run

Challenge

Inverted Ring Rows (2 sets to accumulate max inverted ring rows)

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

Whiteboard:

Tuesday, November 03, 2015

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 315 lbs

2

Hunter
Smith

5:00 PM WOD

1 x 5 @ 225 lbs

2

Merlin
Rowley

5:00 PM WOD

1 x 5 @ 225 lbs

3

Devin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 205 lbs

4

Patrick
Gonzales

5:00 PM WOD

1 x 5 @ 195 lbs

5

Butch
Leckey

7:00 PM WOD

1 x 5 @ 180 lbs

6

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 175 lbs

7

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 165 lbs

8

Aaron
Kleiner

9:30 AM WOD (Daycare)

1 x 5 @ 160 lbs

8

David
Sloan

5:30 AM WOD

1 x 5 @ 160 lbs

9

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

10

Dane
Rohner

5:00 PM WOD

1 x 5 @ 135 lbs

11

Jeremy
Rowley

5:00 PM WOD

1 x 5 @ 110 lbs

12

Matthew
Park

8:30 AM WOD (Daycare)

1 x 5 @ 100 lbs

13

Dallas
Grainger

5:00 PM WOD

1 x 5 @ 95 lbs

Female Clients

1

Jessica
Park

9:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

2

Joanna
Klaproth

9:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 80 lbs

4

Annette
Page

5:00 PM WOD

1 x 5 @ 75 lbs

4

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

5

Becky
Lavender

5:30 AM WOD

1 x 5 @ 70 lbs

5

Courtney
Baker Benziger

5:30 AM WOD

1 x 5 @ 70 lbs

6

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 65 lbs

6

Amanda
Smith

5:00 PM WOD

1 x 5 @ 65 lbs

6

Chloe
Kepner

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

6

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 65 lbs

6

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

6

sara
brova

7:00 PM WOD

1 x 5 @ 65 lbs

7

Heidi
Mussemann

9:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

8

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

9

Allie
Quent

5:00 PM WOD

1 x 5 @ 45 lbs

10

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 25 lbs

11

Private

9:30 AM WOD (Daycare)

1 x 5 @ 0 lbs