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Components
Pendlay Row
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 10.9.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:30 PM WOD
6:30 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
The Cell Gym 10.9.19
Warm-up
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
Strength
Pendlay Row (supinated 5x6 reps getting heavier)
Pendlay Row
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
4x 6 min AMRAP with 2 min rest in-between: (one score)
6 Power Snatch 65/45
12 walking lunges
18 KB Deadlift 55/35
(score will be cumulative from all 4 rounds)
Metcon (AMRAP - Rounds and Reps)
SPORT
4x 6 min AMRAP with 2 min rest in between:
6 Power Snatch 95/65
12 jumping lunges
18 KB deadlift 70/55
(score will be a cumulative from all 4 rounds)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 09, 2019
Male Clients
1
Greg
Gosper
5:30 AM WOD
3 x 6 @ 125 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
3 x 6 @ 75 lbs
2
Melanie
Bloomfield
5:30 AM WOD
5 x 6 @ 65 lbs
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