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Components
Bench Press
Bench Press
Bench Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.17.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (9/16)
Workout
The Cell Gym 11.17.15
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Wendler
Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle
Bench Press (65% X 5)
Bench Press
Bench Press (75% X 5 )
Bench Press
Bench Press (85% X 5+)
Bench Press
Don't forget to change your reps if you do more than 5
Metcon
This workout is a sprint. You should leave nothing in the tank.
Metcon (Time)
2 Rounds for time:
500M Row
50 Push-Ups
Challenge
Metcon (Time)
Plank Off!
Who can hold a plank on their toes and elbows the longest?
No Ghetto Planks!!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 17, 2015
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 250 lbs
2
Merlin
Rowley
7:00 PM WOD
1 x 5 @ 185 lbs
3
Devin
Day
8:30 AM WOD (Daycare)
1 x 5 @ 175 lbs
4
Butch
Leckey
9:30 AM WOD (Daycare)
1 x 5 @ 160 lbs
5
Aaron
Kleiner
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
6
Jeremy
Mussemann
5:30 AM WOD
1 x 5 @ 145 lbs
7
Andy
Witcher
5:00 PM WOD
1 x 5 @ 135 lbs
7
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 135 lbs
7
Joe
Burr
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
1 x 5 @ 110 lbs
2
Annette
Page
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
2
Kim
Riggs
5:30 AM WOD
1 x 5 @ 75 lbs
2
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 75 lbs
3
Janice
Connors
9:30 AM WOD (Daycare)
1 x 5 @ 70 lbs
4
Brooke
Woods
5:30 AM WOD
1 x 5 @ 65 lbs
4
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
5
Becky
Lavender
5:30 AM WOD
1 x 5 @ 60 lbs
6
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Chloe
Kepner
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Private
9:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
7
Allie
Quent
7:00 PM WOD
1 x 5 @ 45 lbs
7
Lin
McConnell
5:00 PM WOD
1 x 5 @ 45 lbs
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