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Components
Front Squat
2k row
1-Mile Run
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.03.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
The Cell Gym 05.03.18
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Skills
Front squat
Metcon
Front Squat (1-1-1-1-1-1-1-1-1-1)
Front Squat
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Challenge
Pick the row or the run
2k row (Time)
2000 meters
1-Mile Run (Time)
Max Effort 1-Mile Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 03, 2018
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 1 @ 315 lbs
1
Jeremiah
Thorne
5:30 AM WOD
1 x 1 @ 205 lbs
20 lbs pr
Female Clients
1
Carrie
Rule
7:00 PM WOD
10 x 1 @ 0 lbs
1
Brooke
Woods
5:30 AM WOD
1 x 1 @ 125 lbs
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