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Components
Back Squat
Back Squat
Back Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 01.02.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (10/13)
Workout
The Cell Gym 01.02.16
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
Wendler
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% 1RTM)
Back Squat
Back Squat (1 x 5+ @ 85% 1RTM)
Back Squat
Change the reps in your score to account for the +
Metcon
Metcon (Time)
3 Rounds for time:
15 Russian KB Swings 55/35#
12 Burpee Over Box Jump 24/20
9 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 02, 2017
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 5 @ 245 lbs
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 245 lbs
2
Austin
Sunderland
7:00 PM WOD
1 x 5 @ 215 lbs
3
Alex
Collins
5:30 AM WOD
1 x 5 @ 185 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 5 @ 185 lbs
4
Brandon
Walters
8:30 AM WOD (Daycare)
1 x 5 @ 165 lbs
4
Brig
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 165 lbs
5
Lee
Nix
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
6
Brad
Bosley
8:30 AM WOD (Daycare)
1 x 5 @ 145 lbs
7
Pasha
Khosravani
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
Female Clients
1
Stephanie
Nix
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
2
Maralyn
Nava
8:30 AM WOD (Daycare)
1 x 5 @ 130 lbs
3
Allie
Quent
5:00 PM WOD
1 x 5 @ 120 lbs
4
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 5 @ 115 lbs
5
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 5 @ 110 lbs
6
Brooke
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
6
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
6
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
6
Sarah
Hill
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
7
Becky
Lavender
8:30 AM WOD (Daycare)
1 x 5 @ 90 lbs
135 training max
8
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
9
Vanessa
Baldwin
5:00 PM WOD
1 x 5 @ 55 lbs
10
Renee
Ferguson
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
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