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Components
Deadlift
Deadlift
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.21.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (9/12)
Workout
The Cell Gym 10.21.15
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Wendler
Week 1:
65% x 5
75% x 5
85% x 5+
Deadlift (65% x 5)
Deadlift
Deadlift (75% x 5)
Deadlift
Deadlift (85% x 5+)
Deadlift
*Make sure you change the reps if you do more than 5 on set # 3
Metcon
Metcon (Time)
5 Rounds for time:
15 Wall Balls
15 Dips (RX+ = Ring Dips)
Cool Down
500M Slow Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2015
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 305 lbs
2
Ammon
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 285 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 285 lbs
3
Austin
Sunderland
5:00 PM WOD
1 x 5 @ 265 lbs
4
Butch
Leckey
7:00 PM WOD
1 x 5 @ 245 lbs
5
Merlin
Rowley
5:30 AM WOD
1 x 5 @ 225 lbs
6
Scott
Nelson
5:30 AM WOD
1 x 5 @ 185 lbs
7
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 165 lbs
8
Matthew
Park
5:00 PM WOD
1 x 5 @ 140 lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
1 x 5 @ 195 lbs
2
Jessica
Park
8:30 AM WOD (Daycare)
1 x 5 @ 170 lbs
3
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 155 lbs
4
Janice
Connors
8:30 AM WOD (Daycare)
1 x 5 @ 130 lbs
5
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 125 lbs
6
Becky
Lavender
5:30 AM WOD
1 x 5 @ 120 lbs
7
sara
brova
7:00 PM WOD
1 x 5 @ 115 lbs
8
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 100 lbs
9
Allie
Quent
5:30 AM WOD
1 x 5 @ 95 lbs
9
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
10
Brittney
Blount
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
10
Melanie
Bloomfield
5:30 AM WOD
1 x 5 @ 85 lbs
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