The Cell Gym – WOD
Warm-up
Warm Up 3 (No Measure)
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Strength
Front squats (5@60%, 4@70%, 3@80% 3x)
Pause Front Squats require a 2ct pause at the bottom of the squat.
Metcon
Metcon (Time)
LIFE
3 Rounds
500m Row
10 Push Press 30/20
90 Single Unders
10 KB DL 70/55
Metcon (Time)
SPORT
3 Rounds
500m Row
8 HSPU
30 Double Unders
10 Deadlift 155/115
Recent Comments