The Cell Gym – WOD

View Public Whiteboard

Strength

Metcon (Weight)

Emom 8 min

Clean complex

1 clean pull

1 hang clean

1 push press

1 push jerk

Metcon

Metcon (Time)

LIFE

1000m row

5 rounds

8 power cleans 95/65

8 box jumps 20/16

Metcon (Time)

SPORT

800m run

5 rounds

8 power cleans 115/85

8 box jumps 24/20

The Cell Gym – WOD

View Public Whiteboard

Strength

Back Squat (5.5.3.3 )

work to a moderatly heavy triple

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 ring rows

10 wallballs 14/12

30 single jump rope

()

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min Amrap

5 pull-ups

10 wallballs 20/14

15 double unders

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 7 min for 3 sets

15 full snatch

300m row

round 1: 65/45

round 2: 75/55

round 3: 85/65

Metcon (AMRAP – Rounds)

SPORT

Every 7 min for 3 sets

15 Full snatch

300m row

round 1: 95/65

round 2: 105/75

round 3: 115/85

Metcon (Weight)

AT HOME

Every 7 min for 3 sets

12 alt. dumbbell snatch

30 double foot jump over and back over dumbbell

The Cell Gym – WOD

View Public Whiteboard

Metcon (Weight)

Take 6 min to establish a moderately heavy clean

Then:

10 min EMOM

2 Cleans

Metcon (Time)

For Time:

5 Rounds

200m run with medball 20/12

20 step ups with medball 24/20

10 pushups

10 deadlift 155/125

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

3 Rounds

15 Wallballs 20/14

200m run

REST 5 min

3 Rounds

15 jumping squats

15 KB RDL 70/55

REST 5 min

3 Rounds

15 Wallballs 20/14

200m run

Challenge

Metcon (Weight)

400 m farmer carry

The Cell Gym – WOD

View Public Whiteboard

Metcon (Weight)

Snatch Complex

3 Muscle Snatch

2 Snatch Balance

1 hang squat snatch

Every 2:00 for 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 KB Swings 55/35

10 BB push press 95/65

10 up downs over bar

HOME Workout

Metcon (AMRAP – Rounds and Reps)

At Home

15 min am rap

20 double dumbbell swings

10 db push press

10 burpees

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds)

LIFE and AT HOME

E2MO2M

0-2:00 20 DB Power Cleans 30/20

2-4:00 15 Box Jumps 216″

4-6:00 20 DB goblet Front Squats 30/20

6-8:00 20 Power Cleans 95/65

8-10:00 15 Box Jumps

10-12:00 20 DB Goblet Front Squats

12-14:00 20 Power Cleans

14-16:00 15 Box Jumps

16-18:00 20 Front Squats

Metcon (AMRAP – Rounds)

E2MO2M

0-2:00 15 Power Cleans 95/65

2-4:00 15 Box Jumps 24/20

4-6:00 15 Front Squats 95/65

6-8:00 15 Power Cleans 95/65

8-10:00 15 Box Jumps

10-12:00 15 Front Squats

12-14:00 15 Power Cleans

14-16:00 15 Box Jumps

16-18:00 15 Front Squats

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP

10 Air Squats

6 Power snatch 95/65

REST 5 min

6 min AMRAP

6 Deadlift 135/95

10 side hops over and back over bar
2 scores; each amrap is scored total reps

Metcon (No Measure)

3 rounds

45 sec plank

30 sec handstand hold on the wall

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds

10 Double Dumbbell thrusters 40/25

20 DB plank Rows (10 per side)

30 jumping lunges

2k row (Time)

2000 meters

The Cell Gym – WOD

View Public Whiteboard

Metcon (Time)

10 Rounds

5 Deadlift 155/115

10 Dips (inbetween 2 boxes)

15 cal row