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Back Squat

Back Squat

Back Squat

Metcon

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Workout

The Cell Gym 06.01.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Wendler Week #1
65% X 5
75% X 5
85% X 5+
* these % are 90% of 1RM
* If you finished the last Wendler cycle you should be adding up to 5lbs on your upper body lifts and up to 10lbs on your lower body lifts

Back Squat (65% X 5)

Back Squat

Back Squat (75% X 5)

Back Squat

Back Squat (85% X 5+)

Back Squat

Metcon

Metcon (Time)

21-18-15-12-9-6-3 Reps for time:
Power snatch, 95#(65#)
Lateral jumps over bar

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

Whiteboard:

Wednesday, June 01, 2016

Male Clients

1

Andy
Witcher

9:30 AM WOD (Daycare)

1 x 5 @ 227 lbs

2

Austin
Sunderland

7:00 PM WOD

1 x 5 @ 215 lbs

2

Butch
Leckey

7:00 PM WOD

1 x 5 @ 215 lbs

3

Brandon
Walters

5:30 AM WOD

1 x 5 @ 195 lbs

4

Mike
Oberst

5:00 PM WOD

1 x 5 @ 185 lbs

4

Patrick
Gonzales

5:00 PM WOD

1 x 5 @ 185 lbs

5

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 175 lbs

6

Chris
Keator

8:30 AM WOD (Daycare)

1 x 5 @ 155 lbs

6

Tad
Brown

5:30 AM WOD

1 x 5 @ 155 lbs

7

Ben
Skinner

7:00 PM WOD

1 x 5 @ 145 lbs

8

Jon
Crismon

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

Female Clients

1

Annette
Page

5:00 PM WOD

1 x 5 @ 125 lbs

2

Whitney
Tullgren

5:00 PM WOD

1 x 5 @ 115 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 105 lbs

4

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 5 @ 100 lbs

5

RC
Kosierowski

5:30 AM WOD

1 x 5 @ 97 lbs

6

Becky
Lavender

5:30 AM WOD

1 x 5 @ 95 lbs

6

Megan
Kypke

7:00 PM WOD

1 x 5 @ 95 lbs

7

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 90 lbs

7

Rachel
Sunderland

7:00 PM WOD

1 x 5 @ 90 lbs

8

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

9

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

10

Vanessa
Baldwin

7:00 PM WOD

1 x 5 @ 45 lbs