The Cell Gym – WOD
Warm-up
8:30am Zoom invite
Join Zoom Meeting
https://zoom.us/j/909628162
Meeting ID: 909 628 162
6:30pm Zoom invite
Join Zoom Meeting
https://zoom.us/j/860702346
Meeting ID: 860 702 346
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 — :45 jog in place
Min 2 — :30 jumping jacks
Min 3 — :30 hollow hold
Min 4 — :30 jog in place
Min 5 — :30 slow burpees
Min 6 — 10 squat jumps
Min 7 — :15 jog in place
Min 8 — :30 toe touches
Min 9 — 10 V-Ups
After the warm-up athletes should be ready to go!
Workout – HOME
Metcon (5 Rounds for reps)
TABATA
Each movement is 4 minutes long with 20 sec of work and 10 sec of rest with a total of 8 rounds.
Movements:
Pushups
situps
Air squats
DB deadlift
DB shoulder press
Score each movement with the round with the least amount of reps.
Example, for pushups all 8 rounds scored like this
12
10
10
11
9
9
9
8
The score for pushups will be 8.
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