The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Back Squat (3.3.2.2.1.1)

Metcon

Metcon (Time)

LIFE

4 rounds

22 walking Dumbbell lunges 50/30

200m Run

5 DB Cleans

250m Row

Metcon (Time)

SPORT

4 Rounds

14 Overhead walking lunges BB 95/65

250m Row

5 Cleans

200m Run