The Cell Gym – WOD

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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 (Weight)

Back Squat 10 min EMOM

2 reps every minute, getting heavier. Must start at 50%. Once you reach your 2 rep limit. stay for duration of minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

8 pushups

12 Lat pulldowns (1 band)

12 medball slams 20/14

40m farmer carry 55/35

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 pushups

10 pullups

6 thrusters 95/65

40m Farmer carry 70/55