The Cell Gym – WOD

View Public Whiteboard

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.