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Components
Clean Pull
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.24.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Movement without Pain
5:00 PM WOD
WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
The Cell Gym 10.24.19
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
Clean Pull (5@110% 4x)
Clean Pull
based off your 1RM. Low butt set, shrug onto toes at the top. Return to floor without dropping.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
20 min AMRAP
500m Row
12 Ring Rows
15 Wallballs 20/12
40m farmer carry 50/30 (each hand)
Metcon (AMRAP - Rounds and Reps)
SPORT
20min AMRAP
500m Row
10 pullups
15 wallballs 20/14
40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)
Active Recovery
Metcon (Time)
4x1500m / 2 min easy
row four 1500 m pieces. Row for two minutes at light pressure between each 1500.
button sequence
PM3/PM4:BDCDBAAAAABBE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 5 @ 145 lbs
2
Theresa
Quinn
5:30 AM WOD
4 x 5 @ 75 lbs
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