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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 (8@60% 3x)

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, November 02, 2021

Male Clients

1

Drew
Sutton

WOD: 5:00 PM

1 x 8 @ 170 lbs

2

Grif
Hiatt

WOD 5:30am

3 x 8 @ 165 lbs

2

Nick
Herbert

WOD: 8:45 AM

3 x 8 @ 165 lbs

3

Ben
Skinner

WOD 5:30am

3 x 8 @ 155 lbs

3

Brandon
Walters

WOD 5:30am

3 x 8 @ 155 lbs

4

Travis
Sibley

WOD 5:30am

2 x 8 @ 135 lbs

5

KC
Burkholder

WOD 5:30am

3 x 8 @ 110 lbs

Female Clients

1

Krystal
Acosta

WOD: 8:45 AM

3 x 8 @ 115 lbs

1

Courtney
Davis

WOD: 8:45 AM

1 x 8 @ 115 lbs

2

Alma
Aguilar

WOD: 5:00 PM

3 x 8 @ 105 lbs

3

Kim
Riggs

WOD: 8:45 AM

3 x 8 @ 85 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

3 x 8 @ 75 lbs

4

Alva
Lopez

WOD: 8:45 AM

1 x 8 @ 75 lbs

5

Kami
Giles

WOD: 8:45 AM

1 x 8 @ 65 lbs