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Back Squat

Back Squat

Back Squat

Metcon

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Workout

The Cell Gym 05.09.16

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

Wendler

Wendler Week #4
40% X 5
50% X 5
60% X 5
*Remember these % are off your training max which is 90% of your 1RM

Back Squat (40% X 5)

Back Squat

Back Squat (40% X 5)

Back Squat

Back Squat (50% X 5)

Back Squat

Metcon

Metcon (Time)

Welcome to The Cell 3.0
30 Cal Row
30 Barbell Thrusters 65/45#
30 Double Unders
30 Pull-Ups
30 Box Jumps
30 Squat Cleans 65/45#
30 Push Press 65/45#
30 Sit-Ups

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

Whiteboard:

Monday, May 09, 2016

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 155 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 147 lbs

2

Merlin
Rowley

5:30 AM WOD

1 x 5 @ 147 lbs

3

Butch
Leckey

7:00 PM WOD

1 x 10 @ 135 lbs

3

JD
Jarvis

5:30 AM WOD

1 x 5 @ 135 lbs

4

Brandon
Walters

5:30 AM WOD

1 x 5 @ 95 lbs

4

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 95 lbs

4

chris
keator

5:00 PM WOD

1 x 5 @ 95 lbs

4

Dane
Rohner

5:00 PM WOD

1 x 5 @ 95 lbs

4

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 95 lbs

4

Kyle
Hobbs

5:00 PM WOD

1 x 5 @ 95 lbs

5

Danny
Lopez

5:30 AM WOD

1 x 5 @ 65 lbs

Female Clients

1

Dawn
Dotson

7:00 PM WOD

1 x 5 @ 95 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 80 lbs

3

Annette
Page

5:00 PM WOD

1 x 5 @ 75 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 75 lbs

4

Allie
Quent

8:30 AM WOD (Daycare)

1 x 5 @ 70 lbs

5

Private

5:30 AM WOD

1 x 5 @ 65 lbs

5

Megan
Kypke

5:00 PM WOD

1 x 5 @ 65 lbs

5

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 65 lbs

6

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

7

Becky
Lavender

5:30 AM WOD

1 x 5 @ 50 lbs

7

Brooke
Woods

5:30 AM WOD

1 x 5 @ 50 lbs

7

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 50 lbs

8

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

8

Lauren
Porter

5:30 AM WOD

1 x 5 @ 45 lbs