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Components
Back Squat
Back Squat
Back Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.21.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
The Cell Gym 09.21.17
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Wendler Week #1
Remember the percentages are calculated off of 90% of your 1RM
Back Squat (1 x 5 @ 65% of 1RTM)
Back Squat
Back Squat (1 x 5 @ 75% of 1RTM)
Back Squat
Back Squat (1 x 5+ @ 85% of 1RTM)
Back Squat
Change the reps in your score to account for the +
Metcon
Metcon (Time)
5 Rounds for time:
15 Pushpress 95/65#
5 Chest to bar pull-ups (RX+ ring MU)
10 Floor wipers 95/65#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 21, 2017
Male Clients
1
Butch
Leckey
Open Gym 7:00pm
1 x 5 @ 245 lbs
2
Austin
Sunderland
Open Gym 7:00pm
1 x 5 @ 225 lbs
2
Joe
Ennis
Open Gym 7:00pm
1 x 5 @ 225 lbs
3
Alex
Collins
Open Gym 7:00pm
1 x 5 @ 185 lbs
4
Garrett
Blackwell
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
5
Tyler
Jones
5:00 PM WOD
1 x 5 @ 145 lbs
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 5 @ 108 lbs
2
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 5 @ 90 lbs
2
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 5 @ 90 lbs
3
Brooke
Woods
5:30 AM WOD
1 x 5 @ 85 lbs
4
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 5 @ 82 lbs
5
Callie
Saiz
5:00 PM WOD
1 x 5 @ 70 lbs
6
Vanessa
Baldwin
5:00 PM WOD
1 x 5 @ 65 lbs
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