The Cell Gym – WOD

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Strength

Clean (4@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@? 3x)

full squat, if you are not sure on your 1 RM go by feel today.

Metcon

Metcon (Time)

LIFE

5 Rounds

200m

10 ring rows

10 medball slams

6+6 single leg squats with rings (hold on to the rings as you sit into a single leg squat, use rings and arms to pull your self to standing.)

Metcon (Time)

SPORT

5 Rounds

Cal Row 15/10

5 strict pullups

2 Bar muscle ups (try to string them together)

6+6 alt pistol squats

The Cell Gym – WOD

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Strength

Bench Press (5@65%, 4@75%, 3@85%, 2@95%, 1@? 2x)

Metcon

Metcon (Time)

LIFE

for time:

50 wallball 14/12

40 shoulder press with barbell 45/35

30 burpees

20 kb swings 35/25

10 dips on box

Metcon (Time)

SPORT

For time:

50 wallball 20/14 rx+ 30/20

40 shoulder press with barbell 65/45

30 burpees

20 kb swings 55/35

10 ring dips

The Cell Gym – WOD

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Strength

Back Squat (5@65%, 4@75%, 3@85%, 2@95%, 1@? 3x)

Metcon

Metcon (Time)

E2MO2M for 10 min

50 double unders

10 pushups

10 situps

The Cell Gym – WOD

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Strength

Deadlift (5@65%, 4@75%, 3@85%, 2@95%, 1@? 3x)

Metcon

Metcon (Time)

LIFE

3.6.9.6.3

Power Clean 95/65

Hanging Knee raises

Rest 2 min

3.6.9.6.3

Power Clean 95/65

Hanging knee raises
Score includes rest.

Metcon (Time)

SPORT

3.6.9.6.3

Power Clean 135/95

T2B

Rest 2 min

3.6.9.6.3

Power Clean 135/95

T2B
score includes rest.

The Cell Gym – WOD

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Strength

Shoulder Press (5@65%, 4@75%, 3@85%, 2@95%, 1@__ 3x)

the last 3 singles are left blank for the individual athlete to determine how heavy they feel they can go. This is an opportunity to test strength.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 KB Front Squats 55/35

8 jumping lunges (1 is 1)

6 DB Push Press 40/30

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

7 back squat 115/75

6 box jump 24/20

5 HSPU

The Cell Gym – WOD

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Metcon

Metcon (Time)

For Time, with a partner:

5000m Row

50 Front Squats 125/85 rx+135/95

60 Box jumps 24/20 rx+30/24

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

The Cell Gym – WOD

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Strength

Deadlift (6@70%, 5@80%, 3@90% 3x)

Metcon

Metcon (Time)

LIFE

6 Rounds

15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)

25 KB Swings 55/35

Cash in OR Cash out:

750 m row

* choose to do row before OR after workout.

Metcon (Time)

SPORT

6 Rounds

3 Rope climbs (must touch board above rope)

25 KB Swings 70/55

Cash in OR Cash Out:

30 cal assault bike

*choose to do cal bike before OR after workout.

The Cell Gym – WOD

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Strength

Bench Press (6@70%, 5@80%, 3@90% 3x)

Metcon

Metcon (Time)

LIFE

5 Rounds

10 pushups

20 situps

30 air squats

200 run

Metcon (Time)

SPORT

5 Rounds

12 Hand release pushups

12 toes to bar

20 jumping lunges

250 m row

The Cell Gym – WOD

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Strength

perform today’s strength as a couplet. resting after the DB row.

Weighted Pull-ups (3.3.3.3)

pick a moderatley heavy weight and stick with it for 4 rounds

Single Arm Dumbbell Row (6 each arm 4 rounds)

pick a dumbbell that is heavy and complete 6 reps each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Thrusters 30/20

6 burpees

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 Thrusters 95/65

6 burpees

8 pullups

The Cell Gym – WOD

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Strength

Shoulder Press+Push Press+Push Jerk

8 min EMOM

2 reps of Shoulder Press @70% followed immediately by 2 reps of push press followed immediately by 2 reps push jerk, all same weight.

Metcon

Metcon (Time)

LIFE

21.15.9

KB deadlift 70/55

box jump 24/20
*goal is to be sub 12 min.

Metcon (Time)

SPORT

21.15.9

Deadlift

Step ups 24/20

Men’s weight 135, 185, 225

Women’s weight 95, 135, 155
* goal is to be sub 12 min.