The Cell Gym – WOD
Warm-up
Shoulder Press Warm up (No Measure)
200m run
8+8 bird dog
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
Snatch Press
5.3.3.2.2
*getting heavier
from behind the head, in snatch grip.
Metcon
Metcon (AMRAP – Reps)
LIFE
20 min EMOM
even- 10 wallballs 9′ target 20/12
odd- 30 sec. burpee jump to 6″ target (measure 6″ above fingertips when arms are extended overhead)
9′ target is the bottom of the cell target on rig.
score is total burpees
Metcon (AMRAP – Reps)
SPORT
20 min EMOM
even- 12 wallballs 10′ target 20/14
odd- 45 sec. burpee box jump overs
10′ target is the top of the the cell targets on rig.
score is how many total burpee box jump overs.
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