The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Metcon (Weight)

10 min EMOM

1 Front Squat

3 Back Squats

*use a moderate heavy front squat

Metcon

Metcon (Time)

LIFE

21.15.9

DB Power Clean 30/20

100 Single Jump Rope

Immediately into:

12.9.6

DB Thrusters 30/20

100 Single Jump Rope

Metcon (Time)

SPORT

21.15.9

Power Cleans 115/85

40 Double Unders

Immediately into:

12.9.6

Thrusters 95/65

40 Double Unders

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Run/Bike

10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups

8 KB/BP Deadlifts

8/8 Single Arm Russian Kettlebell/Backpack Swing

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Cardio

MIN 2 – 8 Backpack Thrusters + 8 Push-Ups

MIN 3 – 16 Backpack Russian Swings

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

15 KB or BP Side Bends/Side

30 Hollow Rocks

15 Side Plank Leg Raises/Side

-Rest as needed b/t sets-

(No Measure)