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Components
Front Squat
LIFE
Running Annie
Settings
Location
(All)
The Cell Gym
Program
4pm Specialty Class
Powerlifting/Strong Man
WOD
Date
Workout
The Cell Gym 10.29.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
WOD: 9:30 AM
5:30 PM WOD
WOD: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
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
video library
.
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
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