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Back Squat

Back Squat

Back Squat

Metcon

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Workout

The Cell Gym 10.27.15

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 #2
Working Max = 90% of 1RM
70% X 3
80% X 3
90% X 3+

Back Squat (70% X 3 )

Back Squat

Back Squat (80% X 3)

Back Squat

Back Squat (90% X 3)

Back Squat

*Don't forget to change the reps if you do more than 3

Metcon

Metcon (Time)

5 Rounds for time:
25 Double Unders
15 Push-ups
5 Levers to Medball

Challenge

40M Overhead Lunges 45/25#

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

Whiteboard:

Tuesday, October 27, 2015

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 3 @ 275 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 225 lbs

2

Devin
Day

9:30 AM WOD (Daycare)

1 x 3 @ 225 lbs

3

Aaron
Kleiner

9:30 AM WOD (Daycare)

1 x 3 @ 215 lbs

3

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 215 lbs

3

Butch
Leckey

7:00 PM WOD

1 x 3 @ 215 lbs

4

Jeremy
Mussemann

5:30 AM WOD

1 x 3 @ 205 lbs

5

David
Sloan

5:30 AM WOD

1 x 3 @ 185 lbs

5

Joe
Burr

8:30 AM WOD (Daycare)

1 x 3 @ 185 lbs

5

Trevor
Page

5:00 PM WOD

1 x 3 @ 185 lbs

6

Garrett
Blackwell

5:30 AM WOD

1 x 3 @ 165 lbs

7

Dane
Rohner

7:00 PM WOD

1 x 3 @ 95 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 140 lbs

2

Brittney
Blount

9:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

3

Janice
Connors

8:30 AM WOD (Daycare)

1 x 3 @ 110 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 3 @ 105 lbs

4

Emilee
Olmstead

7:00 PM WOD

1 x 3 @ 105 lbs

5

sara
brova

7:00 PM WOD

1 x 3 @ 100 lbs

6

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

6

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

7

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs

8

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

8

Candice
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

9

Heidi
Mussemann

8:30 AM WOD (Daycare)

1 x 3 @ 70 lbs

10

Lin
McConnell

5:00 PM WOD

1 x 3 @ 0 lbs

worked on form wall squats