The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Shoulder Press (6@70% 4x)

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 pushups, 62 single unders, round 3:24 kb swings, 14 pushups, 64 singles unders, etc)

20 KB Swings 55/35

10 pushups

60 single unders

Metcon (AMRAP – Rounds)

SPORT

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 17 pushups, 32 double unders, round 3:24 kb swings, 19 pushups, 34 double unders, etc)

20 KB Swings 70/55

15 pushups

30 double unders