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Components
Deadlift
LIFE
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.31.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Movement without pain
5:30 PM WOD
WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
The Cell Gym 10.31.19
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift (4@80%-3x)
Deadlift
SPORT
LIFE
4 rounds
10 barbell good mornings (stay with a lighter weight)
8+8 DB step ups on low box
*record goodmorning weight.
*do all one leg first on step ups, try not to push off ground to step up.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE - pumpkin patch
12 min AMRAP
12 medball cleans 14# - for all
20 walking lunges with medball
12 medball slams
20 airsquats to medball
Metcon (AMRAP - Rounds and Reps)
SPORT-pumpkin patch
12 min AMRAP
12 medball cleans 20# for all
20 walking lunges with medball
12 medball slams
20 air squats to medball
Active Recovery
3x2000m row rest 1min in between, light pressure. Pace should be even and relaxed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Jeremiah
Thorne
5:30 AM WOD
4 x 3 @ 335 lbs
2
Tim
Schomaker
5:30 AM WOD
3 x 4 @ 185 lbs
Good weight.
3
Eric
Dixon
5:30 AM WOD
1 x 4 @ 135 lbs
45, 95, 115, 135
Female Clients
1
Private
8:30 AM WOD (Daycare)
4 x 4 @ 205 lbs
2
Alva
Lopez
8:30 AM WOD (Daycare)
4 x 3 @ 125 lbs
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