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Components
Deadlift
Deadlift
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.11.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
AFT Cardio
10:30am Flexibility
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
The Cell Gym 05.11.16
Warm-up
Cell Warm Up
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
Wendler
Wendler Week #4
40% X 5
50% X 5
60% X 5
Deadlift (40% X 5)
Deadlift
Deadlift (50% X 5)
Deadlift
Deadlift (60% x 5)
Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
As many rounds as possible in 15 minutes of:
15 Ab mat sit ups
10 Deficit push ups with (2) 45#(25#) plates
5 Strict pull ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 11, 2016
Male Clients
1
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 185 lbs
2
Austin
Sunderland
5:00 PM WOD
1 x 5 @ 155 lbs
2
Kyle
Hobbs
5:00 PM WOD
1 x 5 @ 155 lbs
3
Trevor
Page
5:00 PM WOD
1 x 5 @ 145 lbs
4
Butch
Leckey
7:00 PM WOD
1 x 5 @ 135 lbs
4
Tad
Brown
5:00 PM WOD
1 x 5 @ 135 lbs
5
chris
keator
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
Female Clients
1
Allie
Quent
5:00 PM WOD
1 x 5 @ 95 lbs
1
Megan
Kypke
7:00 PM WOD
1 x 5 @ 95 lbs
1
Rachel
Sunderland
5:00 PM WOD
1 x 5 @ 95 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
3
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
4
Shelly
Brown
5:30 AM WOD
1 x 5 @ 55 lbs
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