The Cell Gym – WOD

View Public Whiteboard

Strength

Back Squat (5@65%, 4@75%, 3@85%, 2@95%, 1@? 3x)

Metcon

Metcon (Time)

E2MO2M for 10 min

50 double unders

10 pushups

10 situps

The Cell Gym – WOD

View Public Whiteboard

Strength

Deadlift (5@65%, 4@75%, 3@85%, 2@95%, 1@? 3x)

Metcon

Metcon (Time)

LIFE

3.6.9.6.3

Power Clean 95/65

Hanging Knee raises

Rest 2 min

3.6.9.6.3

Power Clean 95/65

Hanging knee raises
Score includes rest.

Metcon (Time)

SPORT

3.6.9.6.3

Power Clean 135/95

T2B

Rest 2 min

3.6.9.6.3

Power Clean 135/95

T2B
score includes rest.

The Cell Gym – WOD

View Public Whiteboard

Strength

Shoulder Press (5@65%, 4@75%, 3@85%, 2@95%, 1@__ 3x)

the last 3 singles are left blank for the individual athlete to determine how heavy they feel they can go. This is an opportunity to test strength.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 KB Front Squats 55/35

8 jumping lunges (1 is 1)

6 DB Push Press 40/30

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

7 back squat 115/75

6 box jump 24/20

5 HSPU

The Cell Gym – WOD

View Public Whiteboard

Metcon

Metcon (Time)

For Time, with a partner:

5000m Row

50 Front Squats 125/85 rx+135/95

60 Box jumps 24/20 rx+30/24

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

The Cell Gym – WOD

View Public Whiteboard

Strength

Deadlift (6@70%, 5@80%, 3@90% 3x)

Metcon

Metcon (Time)

LIFE

6 Rounds

15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)

25 KB Swings 55/35

Cash in OR Cash out:

750 m row

* choose to do row before OR after workout.

Metcon (Time)

SPORT

6 Rounds

3 Rope climbs (must touch board above rope)

25 KB Swings 70/55

Cash in OR Cash Out:

30 cal assault bike

*choose to do cal bike before OR after workout.

The Cell Gym – WOD

View Public Whiteboard

Strength

Bench Press (6@70%, 5@80%, 3@90% 3x)

Metcon

Metcon (Time)

LIFE

5 Rounds

10 pushups

20 situps

30 air squats

200 run

Metcon (Time)

SPORT

5 Rounds

12 Hand release pushups

12 toes to bar

20 jumping lunges

250 m row

The Cell Gym – WOD

View Public Whiteboard

Strength

perform today’s strength as a couplet. resting after the DB row.

Weighted Pull-ups (3.3.3.3)

pick a moderatley heavy weight and stick with it for 4 rounds

Single Arm Dumbbell Row (6 each arm 4 rounds)

pick a dumbbell that is heavy and complete 6 reps each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Thrusters 30/20

6 burpees

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 Thrusters 95/65

6 burpees

8 pullups

The Cell Gym – WOD

View Public Whiteboard

Strength

Shoulder Press+Push Press+Push Jerk

8 min EMOM

2 reps of Shoulder Press @70% followed immediately by 2 reps of push press followed immediately by 2 reps push jerk, all same weight.

Metcon

Metcon (Time)

LIFE

21.15.9

KB deadlift 70/55

box jump 24/20
*goal is to be sub 12 min.

Metcon (Time)

SPORT

21.15.9

Deadlift

Step ups 24/20

Men’s weight 135, 185, 225

Women’s weight 95, 135, 155
* goal is to be sub 12 min.

The Cell Gym – WOD

View Public Whiteboard

Strength

Back Squat (6@70%, 5@80%, 3@90% 3x)

Metcon

Metcon (AMRAP – Reps)

LIFE

20 min EMOM

Even- 11 wall ball 14/12

Odd- Max Single jump rope

*score is cumulative jump rope

Metcon (AMRAP – Reps)

SPORT

20 min EMOM

Even- 13 wall balls 20/14

Odd- Max Double Unders

*score is cumulative double unders

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

Strength

Mini Lynne (3 Rounds for reps)

3 Rounds

Max Body weight bench

Max pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Teams of 2

200m Run

8 Full cleans (sport 135/95) (life 95/65) (teen 75/55)

10 Toes to Bar (sport t2b) (life hanging knee raises) (teen t2b)

*One member works the other runs. When the teammate gets back from the run, switch and they will continue where teammate 1 left off. Continue this pattern until the clock runs out.