The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

High-Hang Clean (10 min EMOM 2@70-75%)

Bring weight to standing then lower to mid thigh position. These cleans are caught in full squat. Great chance to work on hook grip.

Metcon

Metcon (Time)

LIFE

E3MO3M for 15 min

2 rounds

6-8 DB seated shoulder press 30/20

12 walking lunges with dumbbells

Then:

1000m row
Score is time for 1000m row.

Metcon (Time)

SPORT

E3MO3M for 15 min

2 Rounds

5 HSPU

12 walking lunges with KB overhead 35/25 (one KB)

Then:

Row 1000m
Score is time to row 1000m.