The Cell Gym – WOD

View Public Whiteboard

Strength

Back Squat (4 sets of 10 reps at 50-60%)

rest 1:30-2:00 between each set.

LIFE Workout

Metcon (Time)

4 Rounds for Time

12 Alternating Single leg squat (holding on to the rings)

10 burpees

2x DB Farmer/waiter carry 30/20 (one is held locked out over head, the other DB is held by your side)

SPORT Workout

Metcon (Time)

4 Rounds for Time:

12 alternating pistol squats

10 burpees

20 Alternating Single Arm DB power clean and jerk 40/25

HOME Workout

Metcon (Time)

4 Rounds for Time:

12 alternating single let squat to a chair

10 Burpees

20 alternating single arm db power clean and jerk