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Back Squat

Back Squat

Back Squat

Metcon

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Workout

The Cell Gym 05.03.16

Strength

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+

*Remember these % are off of your training max. (Training Max = 1RM X 90%)

Back Squat (75% X 5)

Back Squat

Back Squat (85% X 3)

Back Squat

Back Squat (95% X 1+)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

Complete as many rounds as possible in 10 minutes of:
50 double-unders
10 back squats 135/75# (RX+155/85#)

Cool Down

spend some time stretching, rolling, smashing

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

Whiteboard:

Tuesday, May 03, 2016

Male Clients

1

Zachary
Merrill

9:30 AM WOD (Daycare)

1 x 5 @ 275 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 255 lbs

3

Austin
Sunderland

7:00 PM WOD

1 x 5 @ 245 lbs

4

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 230 lbs

Front squat

5

JD
Jarvis

5:30 AM WOD

1 x 5 @ 185 lbs

6

Jeremy
Rowley

5:00 PM WOD

1 x 5 @ 155 lbs

7

Eric
Dixon

5:30 AM WOD

1 x 5 @ 140 lbs

Female Clients

1

Whitney
Tullgren

5:00 PM WOD

1 x 5 @ 145 lbs

2

Kim
Riggs

9:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 135 lbs

3

Allie
Quent

5:00 PM WOD

1 x 5 @ 115 lbs

4

Megan
Kypke

Open Gym (Pilot)

1 x 5 @ 105 lbs

4

Rachel
Sunderland

7:00 PM WOD

1 x 5 @ 105 lbs

5

Amanda
Sparks

9:30 AM WOD (Daycare)

1 x 5 @ 100 lbs

5

Becky
Lavender

5:30 AM WOD

1 x 5 @ 100 lbs

6

Jenn
VanderLinden

5:30 AM WOD

1 x 5 @ 95 lbs

6

Nicole
Latham

7:00 PM WOD

1 x 5 @ 95 lbs

7

Courtney
Davis

Open Gym (Pilot)

1 x 5 @ 75 lbs

7

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

8

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 65 lbs

8

Jessica
Park

9:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

8

RC
Kosierowski

5:30 AM WOD

1 x 5 @ 65 lbs

9

Private

7:00 PM WOD

1 x 5 @ 60 lbs

10

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 35 lbs