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

Back Squat (6@70%, 6@75%, 5@80%, 4@85%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

even-10 pushups w a band (belly button in, gluten and quads tight)

odd- 10 wallballs 20/12

Metcon (Weight)

SPORT

20 min EMOM

even-5 bench at 70-80%

odd- 12 wallballs 20/14