The Cell Gym – WOD
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
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