The Cell Gym – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
400m Run
Then:
20m elbow to ankle
8 Push-Ups
8 Ring Rows
10+10 Rotation with Band
Mobility:
30 sec pigeon stretch
10 pause back squat with pvc (3 sec pause)
Core: 2x
20 hollow body
30 sec plank
Strength
Metcon (No Measure)
LIFE
3 Rounds
12 russian twists
12 lemon squeezers
12 vups
Weighted Pull-ups (3.3.3.3.3 – getting heavier)
SPORT
Metcon
Metcon (Time)
LIFE
10 Rounds
10 wallballs 14/12
20 situps
60 single unders
Metcon (Time)
SPORT
10 Rounds
15 wallballs 20/14
20 situps
30 double unders
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