The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 1 length

Bear Crawl 1 length

Toy Solider 1 length

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Hang Power Clean (10 min EMOM 2 reps-getting heavier)

try to reach a heavy double without failure.

Metcon

Metcon (Time)

Life

Cash in: 1000m Row

Then:

21.18.15.12

DB press 30/20

Box jump 20″

Cash out: 400m Run

Metcon (Time)

Sport

Cash in: 400m Run

Then:

21.18.15.12

HSPU

Box Jump 24/20

Cash out: 1000m row