The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

2 Rounds:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (3@70%, 2@80%, 1@90%x4)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 MIN AMRAP

10 box tricep dips

12 alternating single leg squats to box

12 alternating single arm dumbbell clean and jerk 30/20

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

3 Bar Muscle Ups

12 alternating pistol squats

12 alternating single arm dumbbell clean and jerk 50/30

200m Run