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Components
Front Squat
LIFE
Running Annie
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 10.29.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
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
video library
.
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
Jones
WOD: 8:45 AM
1 x 8 @ 65 lbs
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