The Cell Gym – WOD

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Strength

Deadlift (every 1:30 for 5 sets (3 tempo DL))

5 sets of 3 tempo DL every 1:30 (around 60%)

Rest 2 minutes between sets.

Tempo: (3-1-1-1)**

**1 second up/dynamic movement. 1 second hold at top. 3 second negative. 1 second1 at the bottom

Workout

Metcon (Time)

LIFE

1-10-1

Pendlay row – heavy

Burpees

cash out:

50 wallballs 20/12

Metcon (Time)

SPORT

1-10-1

Bench 60-75%

strict pullups

Cash out:

50 wallballs 20/14

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Toe tap to medicine ball or backpack

Movement 2 – Air Squats to medicine ball

Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack

Movement 4 – Reverse bodyweight lunges

Workout – HOME

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20 …

Backpack Squat Cleans

Backpack Alt. Reverse Lunges

Alt. Plank Backpack Taps

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2:00 Barbell Quad Smash/Side or Couch Stretch

(No Measure)