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Front Squat

Metcon

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Workout

The Cell Gym 5.25.16

Warm-up

500 m row
20 m elbow to ankle
20 m lunges
20 m grab foot and kick out
20 m over hurdle
20 m bear crawl

Weightlifting

Front Squat

Front Squat

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

Metcon

Metcon (2 Rounds for reps)

10 min EMOM; working for 30 sec each minute
minute 1- max Ring dips (in 30 sec)
minute 2- max alternating dumbbell snatch (in 30 sec)

Cool Down

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

Whiteboard:

Wednesday, May 25, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 4 @ 307 lbs

Felt good

2

JD
Jarvis

5:30 AM WOD

1 x 3 @ 300 lbs

2

Jeremy
Mussemann

5:30 AM WOD

1 x 3 @ 300 lbs

3

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 255 lbs

4

Trevor
Page

5:00 PM WOD

1 x 3 @ 235 lbs

5

Tim
Trendler

7:00 PM WOD

1 x 3 @ 225 lbs

6

Patrick
Gonzales

5:00 PM WOD

1 x 3 @ 205 lbs

7

David
Holyoak

5:30 AM WOD

1 x 3 @ 185 lbs

7

Patrick
Begaye

5:30 AM WOD

1 x 3 @ 185 lbs

8

Ben
Skinner

7:00 PM WOD

1 x 3 @ 175 lbs

8

Jon
Crismon

8:30 AM WOD (Daycare)

1 x 3 @ 175 lbs

8

Merlin
Rowley

5:30 AM WOD

1 x 3 @ 175 lbs

9

Danny
Lopez

5:30 AM WOD

1 x 3 @ 165 lbs

10

#Derek
Wilcock

8:30 AM WOD (Daycare)

1 x 2 @ 315 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 145 lbs

2

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 3 @ 140 lbs

3

Allie
Quent

5:30 AM WOD

1 x 3 @ 135 lbs

3

Nikki
Slaugh

7:00 PM WOD

1 x 3 @ 135 lbs

4

Amanda
Sparks

5:30 AM WOD

1 x 3 @ 125 lbs

5

RC
Kosierowski

5:30 AM WOD

1 x 3 @ 120 lbs

6

Janice
Connors

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

7

Brooke
Woods

5:30 AM WOD

1 x 3 @ 105 lbs

7

Nicole
Latham

7:00 PM WOD

1 x 3 @ 105 lbs

7

Rachel
Sunderland

5:00 PM WOD

1 x 3 @ 105 lbs

7

Whitney
Tullgren

5:00 PM WOD

1 x 3 @ 105 lbs

8

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 100 lbs

9

Heidi
Mussemann

5:30 AM WOD

1 x 3 @ 95 lbs

9

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

10

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 3 @ 90 lbs

11

Vanessa
Baldwin

7:00 PM WOD

1 x 3 @ 75 lbs

12

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 2 @ 110 lbs

12

Becky
Lavender

5:30 AM WOD

1 x 2 @ 120 lbs

85,100,105,110,117,125

12

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 2 @ 130 lbs