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Bench Press

Bench Press

Bench Press

The Cell 08.24.13

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Workout

The Cell Gym 10.28.15

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Wendler

Wendler Week #2
Working Max = 90% of 1RM
70% X 3
80% X 3
90% X 3+

Bench Press (70% X 3)

Bench Press

Bench Press (80% X 3)

Bench Press

Bench Press (90% X 3+)

Bench Press

*Don't forget to change the reps if you do more than 3

Metcon

The Cell 08.24.13 (Time)

45#/25 for all movement
200M Plate Run
50 Plate walking lunges
50 Plate thrusters
50 Plate Burpees
50 Plate Front squats
200M Plate Run

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

Whiteboard:

Wednesday, October 28, 2015

Male Clients

1

Ammon
Woods

7:00 PM WOD

1 x 3 @ 245 lbs

2

Merlin
Rowley

5:30 AM WOD

1 x 3 @ 225 lbs

3

Devin
Day

8:30 AM WOD (Daycare)

1 x 3 @ 185 lbs

4

Butch
Leckey

7:00 PM WOD

1 x 3 @ 170 lbs

5

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 155 lbs

6

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 140 lbs

7

Jeremiah
Thorne

5:00 PM WOD

1 x 5 @ 95 lbs

7

Jeremy
Rowley

5:30 AM WOD

1 x 3 @ 95 lbs

7

Matthew
Park

5:00 PM WOD

1 x 3 @ 95 lbs

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

2

Aleesa
Wiltbank

5:30 AM WOD

1 x 3 @ 65 lbs

2

Becky
Lavender

5:30 AM WOD

1 x 3 @ 65 lbs

2

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Janice
Connors

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 65 lbs

2

Melanie
Bloomfield

5:30 AM WOD

1 x 3 @ 65 lbs

3

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 3 @ 60 lbs

3

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 3 @ 60 lbs

4

Emilee
Olmstead

5:00 PM WOD

1 x 3 @ 55 lbs

4

sara
brova

7:00 PM WOD

1 x 3 @ 55 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

5

Candice
Woods

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

7

Biz
Wiltbank

5:30 AM WOD

1 x 3 @ 25 lbs