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Components

Front Squat

LIFE

Running Annie

Settings

Workout

The Cell Gym 10.29.19

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Strength

Front Squat (3@90% x4)

Front Squat

SPORT

LIFE

4 rounds
8 KB front squats
10 KB deadlifts

record weight for front squat

Metcon

Running Annie (Time)

50-40-30-20-10
Double Unders
Situps
200m Run (finish with a run)

modification:
x3 for single unders

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

Whiteboard:

Tuesday, October 29, 2019

Male Clients

1

Austin
Sunderland

5:30 PM WOD

4 x 4 @ 245 lbs

2

Ben
Skinner

5:30 AM WOD

2 x 3 @ 225 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 215 lbs

not feeling it this morning

4

Noah
Nelson

5:30 PM WOD

1 x 2 @ 155 lbs

5

Eric
Dixon

5:30 AM WOD

1 x 4 @ 125 lbs

45,95,115,125

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

2 x 2 @ 133 lbs

ran out of time to finish

2

Melanie
Bloomfield

5:30 AM WOD

4 x 4 @ 85 lbs

2

Amy
Skinner

5:30 AM WOD

2 x 2 @ 85 lbs