The Cell Gym – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

Strength

back squat

5.4.3.2.2.2

*staying under 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 ring rows

5 power snatch 65/45

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min amrap

8 pullups

5 power snatch 95/65

200m run

Warm-up

For at home

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Workout – HOME

Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)