The Cell Gym – WOD

View Public Whiteboard

Strength

Power Clean (10 min to establish a power clean 1RM)

Alternative: 5 sets of 2 moderatly heavy power cleans.

LIFE Workout

Metcon (Time)

For Time:

5 Rounds

Row 250m

10 dips

10 Ring Rows

20 medball russian twists 14/12

SPORT Workout

Metcon (Time)

For Time:

run 200m

4 bar or ring muscle ups

run 200m

3 MU

run 200m

2 MU

run 200m

1 MU

REST 3 MIN (mandatory)

Repeat

HOME Workout

Metcon (Time)

5 Rounds

10 pushups

10 situps

10 dips

2:00 run