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Components

Bear Complex

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Workout

The Cell Gym 04.22.16

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Skills

Clean & Jerk

Weightlifting

Bear Complex (7 times through sequence = 1 Round)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

Complete 5 Rounds of the above sequence working up to your heaviest round. 7 x through sequence = 1 Round. *You may not put the bar down during a round. You may rest as much as needed between rounds

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

Whiteboard:

Friday, April 22, 2016

Male Clients

1

Zachary
Merrill

Friday Evening WOD

1 x 7 @ 185 lbs

2

Austin
Sunderland

Friday Evening WOD

1 x 7 @ 155.5 lbs

3

Hunter
Smith

Friday Evening WOD

1 x 7 @ 155 lbs

4

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 7 @ 135 lbs

fluid,TnG, 95x4, 115X1

5

Jon
Crismon

Friday Evening WOD

1 x 7 @ 100 lbs

1@ 100#, 1@ 95#, 3 @ 65#'s

6

Ammon
Woods

5:30 AM WOD

5 x 7 @ 95 lbs

7

Hunter
Carrigan

Friday Evening WOD

2 x 7 @ 85 lbs

3 sets tired 105

8

Bruce
Watkins

Friday Evening WOD

1 x 7 @ 65 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

1 x 7 @ 97 lbs

2

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 7 @ 95 lbs

45, 65, 75, 85, 95

3

Stephanie
Nix

5:30 AM WOD

1 x 7 @ 85 lbs

45,65,65,75,85...yucky

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 7 @ 73 lbs

bella bar: 33, 38, 43, 53, 73

5

Private

5:30 AM WOD

1 x 7 @ 70 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 7 @ 70 lbs

6

Joanna
Klaproth

5:30 AM WOD

4 x 7 @ 65 lbs

6

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 7 @ 65 lbs

35, 40, 45, 55, 65

6

Maralyn
Nava

5:30 AM WOD

1 x 7 @ 65 lbs

7

Brooke
Woods

5:30 AM WOD

2 x 7 @ 60 lbs

7

Rachel
Sunderland

Friday Evening WOD

1 x 7 @ 60 lbs

8

Amanda
Sparks

5:30 AM WOD

1 x 7 @ 50 lbs

9

Lucy
Catone

Friday Evening WOD

1 x 7 @ 45 lbs

10

Melanie
Bloomfield

5:30 AM WOD

1 x 7 @ 40 lbs

11

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 7 @ 35 lbs

Ended at 4 rounds cause I had to leave.

12

Tawna
Busby

5:30 AM WOD

1 x 7 @ 15 lbs