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Components

Back Squat

Back Squat

Back Squat

Deadlift

Metcon

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Workout

The Cell Gym 11.02.15

Warm-up

500M Row
20M High Knees
20M Reverse Lunge
20M Toy Solider March
10 Squat Jumps
10 Pull-Ups
10 Sit-ups

Wendler

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

Back Squat (75% X 5)

Back Squat

Back Squat (85% X 3)

Back Squat

Back Squat (95% X 1+)

Back Squat

* Don't forget to change the reps if you do more than 1

Metcon

Metcon (No Measure)

Deadlifts @ 80% of 1RM
2-2-2-2-2-2-2-2
HSPU
3-3-3-3-3-3-3-3

Complete deadlifts and go straight HSPU. Rest 1 - 2 minutes between sets. Try to complete all HSPU broken

Deadlift (Deadlifts @ 80% 2-2-2-2-2-2-2-2)

Deadlift

Challenge

Max Air Squats in 1 minute

Metcon (AMRAP - Reps)

1 min max air squats

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

Whiteboard:

Monday, November 02, 2015

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 275 lbs

1

Matthew
Foster

5:30 AM WOD

1 x 5 @ 275 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 245 lbs

3

Austin
Sunderland

7:00 PM WOD

1 x 5 @ 235 lbs

4

Butch
Leckey

7:00 PM WOD

1 x 5 @ 220 lbs

5

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 215 lbs

5

Merlin
Rowley

5:30 AM WOD

1 x 5 @ 215 lbs

6

David
Sloan

5:30 AM WOD

1 x 5 @ 185 lbs

6

Devin
Day

8:30 AM WOD (Daycare)

1 x 5 @ 185 lbs

7

Ryan
Arnett

5:30 AM WOD

1 x 5 @ 175 lbs

7

Scott
Nelson

5:30 AM WOD

1 x 5 @ 175 lbs

8

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 155 lbs

9

Matthew
Park

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

10

Loreto
Sulit

7:00 PM WOD

1 x 1 @ 195 lbs

Max

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 190 lbs

2

Becky
Lavender

5:30 AM WOD

1 x 5 @ 135 lbs

did deadlift # on accident

3

Jenn
VanderLinden

5:00 PM WOD

1 x 5 @ 125 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

5

Private

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

6

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 110 lbs

7

sara
brova

7:00 PM WOD

1 x 5 @ 105 lbs

8

Allie
Quent

5:30 AM WOD

1 x 5 @ 95 lbs

8

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

8

Kristin
Day

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

8

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

8

Private

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

8

Melanie
Bloomfield

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

9

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

10

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs