The Cell Gym – WOD

View Public Whiteboard

Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Metcon (Weight)

RDL with Barbell

5.3.3.3.3

*pull bar to standing, then lower with slightly bent knees. Take bar to mid shin. Keep back straight, hips hinge back.

Metcon

Metcon (Time)

LIFE

21.15.9.15.21

ALT. DB Snatch 30/20

Single jump rope (multiply reps by 3)

Metcon (Time)

SPORT

21.15.9.15.21

ALT DB Snatch 50/30

Double Unders

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min