The Cell Gym – WOD

View Public Whiteboard

Warm-up

warm up squat (No Measure)

500 m row

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Front Squat (1@95% 5x)

SPORT

LIFE (*record KB Weight)

5 Rounds

6 KB Front Squats

10 Walking lunges with plate overhead 25/10

Metcon

Metcon (Time)

SPORT

4 Rounds

8 Floor (bench) Press 95/65

10 Windshield wipers 95/65 (touch each side for one rep)

400m Run

Metcon (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run