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Components
Back Squat
Back Squat
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.18.15 - 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):
28 (13/15)
Workout
The Cell Gym 11.18.15
Warm-up
Row slow, medium, fast
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Wendler
Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle
Back Squat (65% X 5)
Back Squat
Back Squat (75% X 5)
Back Squat
Back Squat (85% X 5+)
Back Squat
*Remember to change your reps if you do more than 5
Metcon
A: Metcon (Time)
3 Rounds for time:
20 Wallballs (20/14#)
20 Cal Row
10 Min Time Cap
5 Min Rest between A & B
Metcon (Time)
3 Rounds for time
20 Pass throughs
20 Burpees
10 Min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 18, 2015
Male Clients
1
#Derek
Wilcock
7:00 PM WOD
1 x 5 @ 245 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 235 lbs
3
Austin
Sunderland
5:00 PM WOD
1 x 5 @ 205 lbs
3
Merlin
Rowley
5:00 PM WOD
1 x 5 @ 205 lbs
4
Hunter
Smith
5:00 PM WOD
1 x 5 @ 185 lbs
5
Trevor
Page
5:00 PM WOD
1 x 5 @ 175 lbs
6
Ryan
Arnett
5:30 AM WOD
1 x 5 @ 160 lbs
6
Scott
Nelson
5:30 AM WOD
1 x 5 @ 160 lbs
7
Joe
Burr
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
8
Loreto
Sulit
7:00 PM WOD
1 x 5 @ 115 lbs
9
Matthew
Park
7:00 PM WOD
1 x 5 @ 110 lbs
10
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 105 lbs
11
Dale
Hockley
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 135 lbs
2
Kim
Riggs
5:30 AM WOD
1 x 5 @ 115 lbs
3
Becky
Lavender
5:30 AM WOD
1 x 5 @ 105 lbs
3
Private
8:30 AM WOD (Daycare)
1 x 5 @ 105 lbs
4
Allie
Quent
5:00 PM WOD
1 x 5 @ 95 lbs
4
Amanda
Smith
5:00 PM WOD
1 x 5 @ 95 lbs
4
Annette
Page
5:00 PM WOD
1 x 5 @ 95 lbs
5
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 90 lbs
6
Brittney
Blount
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
6
Brooke
Woods
5:30 AM WOD
1 x 5 @ 85 lbs
6
Candice
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
6
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
6
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
7
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
7
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
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