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Components
Back Squat
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.4.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (8/14)
Workout
The Cell Gym 11.4.16
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
Weightlifting
Back Squat (5, 5, 3, 3, 2, 2, 2, 8)
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 04, 2016
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 2 @ 365 lbs
2
Jeremy
Mussemann
5:30 AM WOD
1 x 2 @ 345 lbs
3
Austin
Sunderland
Friday Evening WOD
1 x 2 @ 335 lbs
1x1 @365
4
Ben
Skinner
5:30 AM WOD
1 x 2 @ 275 lbs
185-225-245-265-265-275-185
5
Brandon
Walters
5:30 AM WOD
1 x 2 @ 265 lbs
6
Danny
Lopez
Friday Evening WOD
1 x 2 @ 225 lbs
7
Troy
McLynn
8:30 AM WOD (Daycare)
1 x 2 @ 215 lbs
8
Lee
Nix
Friday Evening WOD
1 x 2 @ 205 lbs
Female Clients
1
Stephanie
Nix
Friday Evening WOD
1 x 2 @ 225 lbs
135,155,185,205,215,225,155
2
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 2 @ 180 lbs
Thank you Jessica for always believing I can do more than I think...
3
Private
8:30 AM WOD (Daycare)
1 x 2 @ 170 lbs
4
Trisni
Justesen
5:30 AM WOD
1 x 2 @ 165 lbs
5
Allie
Quent
Friday Evening WOD
1 x 2 @ 160 lbs
6
Alva
Lopez
Friday Evening WOD
1 x 2 @ 145 lbs
7
Krystal
Acosta
Friday Evening WOD
2 x 2 @ 135 lbs
8
Sarah
Hill
5:30 AM WOD
1 x 2 @ 130 lbs
9
Melanie
Bloomfield
5:30 AM WOD
2 x 2 @ 125 lbs
9
Patti
Rowley
8:30 AM WOD (Daycare)
2 x 2 @ 125 lbs
9
jennifer
Loya
Friday Evening WOD
1 x 2 @ 125 lbs
10
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 2 @ 115 lbs
75, 95, 105, 110, 115x2, 120x1
11
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 2 @ 105 lbs
5@75 5@85 3@95x2 2@105 1@105 didn't finish second 8@65 Thanks for...
11
Tamra
Hill
8:30 AM WOD (Daycare)
1 x 2 @ 105 lbs
started with 65
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