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Deadlift

Deadlift

Deadlift

Cindy

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Workout

The Cell Gym 01.04.17

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

Wendler

1 RTM = 90% of your 1RM

Don't forget to change the reps on your 5+ set

Deadlift (1 x 5 @65% of 1RTM )

Deadlift

Deadlift (1 x 5 @ 75% 1RTM)

Deadlift

Deadlift (1 x 5+ @ 85% 1RTM)

Deadlift

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

Whiteboard:

Wednesday, January 04, 2017

Male Clients

1

Ryan
Moody

5:00 PM WOD

1 x 5 @ 305 lbs

2

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 295 lbs

3

Merlin
Rowley

5:30 AM WOD

1 x 5 @ 245 lbs

4

Mat
Williams

7:00 PM WOD

1 x 5 @ 235 lbs

5

Ben
Skinner

5:30 AM WOD

1 x 5 @ 215 lbs

6

Jon
Crismon

5:00 PM WOD

1 x 5 @ 190 lbs

6

Pasha
Khosravani

8:30 AM WOD (Daycare)

1 x 5 @ 190 lbs

7

TYLER
SWAPP

5:30 AM WOD

1 x 5 @ 185 lbs

8

Brad
Bosley

5:30 AM WOD

1 x 5 @ 145 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 160 lbs

2

Allie
Quent

5:30 AM WOD

1 x 5 @ 135 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

3

Sarah
Hill

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

5

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 110 lbs

5

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 110 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs