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Components

Back Squat

Back Squat

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 01.23.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Wendler

Remember the % are off of 90% of your 1 Rep max

Back Squat (40% x 5 )

Back Squat

Back Squat (50% x 5)

Back Squat

Back Squat (60% x 5)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

EMOM for 12:00
Even:
10 Wall Balls 20/12#
5 toes to bar
ODD:
5 back squats 135/75#
5 snatch balance

Challenge

Metcon (Time)

Grab 2 or 3 partners and flip a tire 100M

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Whiteboard:

Monday, January 23, 2017

Male Clients

1

Butch
Leckey

7:00 PM WOD

1 x 5 @ 135 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 5 @ 115 lbs

2

Brandon
Walters

5:30 AM WOD

1 x 5 @ 115 lbs

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 78 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 75 lbs

2

Megan
Kypke

5:00 PM WOD

1 x 5 @ 75 lbs

3

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

3

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

4

Brooke
Woods

5:30 AM WOD

1 x 5 @ 55 lbs

4

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

5

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

5

Melanie
Bloomfield

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

6

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs