The Cell Gym – WOD

View Public Whiteboard

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Deadlift (5@60%, 4@70%, 3@80%, 2@95% 3x)

Metcon

Metcon (4 Rounds for reps)

LIFE

3 Min AMRAP (18 min running clock)

4+4 Single leg squat

6 banded dips on dip station

6+6 alternating DB snatch 30/20

Rest 2 min

Repeat 4 times

*each round is a separate score. count reps.

Metcon (4 Rounds for reps)

SPORT

3 min AMRAP on a 18 min running clock

4+4 alternating pistol

6 ring dips

6+6 alternating DB snatch 50/30

Rest 2 min

repeat 4 times

*each round is a separate score. count reps