The Cell Gym – WOD
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
Shoulder Press (4@65%, 3@75%, 2@85% 3x)
add 5% to your 1 RM, if you haven’t in a while.
Metcon
Metcon (Time)
LIFE
4 Rounds
10 KB Front Squats 55/35
20 KB burpees (perform burpee then raise KB overhead)
30 KB RDL
40 KB Swings
Metcon (Time)
SPORT
4 Rounds
10 KB Front Squats 70/55
20 KB burpees
30 KB RDL
40 KB Swings
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