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Bench Press

Bench Press

Bench Press

Metcon

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Workout

The Cell Gym 05.04.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+

Pair today's wendler with XWOD pattern of explosive push-ups.
2-1-2

Bench Press (75% X 5)

Bench Press

Bench Press (85% X 3)

Bench Press

Bench Press (95% x 1+)

Bench Press

Metcon

Metcon (3 Rounds for time)

3 rounds
25 wall balls 20/14#
15 pullups
10 burpees

Rest 2 min between each round.
Score will be time each round took you.

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

Whiteboard:

Wednesday, May 04, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 275 lbs

2

Ammon
Woods

5:30 AM WOD

1 x 5 @ 245 lbs

3

Ryan
Moody

9:30 AM WOD (Daycare)

1 x 5 @ 225 lbs

3

Zachary
Merrill

5:00 PM WOD

1 x 5 @ 225 lbs

4

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 185 lbs

4

Trevor
Page

5:00 PM WOD

1 x 5 @ 185 lbs

Shoulder

5

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 175 lbs

6

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 165 lbs

7

Brandon
Walters

5:30 AM WOD

1 x 5 @ 155 lbs

7

JD
Jarvis

5:30 AM WOD

1 x 5 @ 155 lbs

7

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 155 lbs

7

Tad
Brown

5:30 AM WOD

1 x 5 @ 155 lbs

8

Hunter
Carrigan

5:00 PM WOD

1 x 5 @ 145 lbs

8

Kyle
Hobbs

5:00 PM WOD

1 x 5 @ 145 lbs

9

Danny
Lopez

5:30 AM WOD

1 x 5 @ 140 lbs

10

chris
keator

9:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

Female Clients

1

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 95 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 75 lbs

3

Brooke
Woods

5:30 AM WOD

1 x 5 @ 75 lbs

3

Private

5:30 AM WOD

1 x 5 @ 75 lbs

4

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 68 lbs

5

Courtney
Davis

7:00 PM WOD

1 x 5 @ 65 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

6

Private

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

6

Heidi
Mussemann

7:00 PM WOD

1 x 5 @ 55 lbs

7

Megan
Kypke

7:00 PM WOD

1 x 5 @ 45 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

7

Tawna
Busby

5:30 AM WOD

1 x 5 @ 45 lbs