The Cell Gym – WOD
Strength
Deadlift (5@50%, 4@60%, 3@70% 3x)
Metcon
Metcon (Time)
For Time:
100 DU
80 Situps
60 cal row
40 air squats
20 KB Swings
40 Air squats
60 Cal Row
80 Situps
100 DU
For Time:
100 DU
80 Situps
60 cal row
40 air squats
20 KB Swings
40 Air squats
60 Cal Row
80 Situps
100 DU
can add weight as you go. try to stay in the percentages prescribed.
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
SPORT
LIFE J.T
21.15.9
DB thrusters 30/20
Ring dips with feet on the floor (full range of motion)
pushups
3 rounds
20 situps
10 hollow body rock
LIFE
Every 5 min for 3 rounds
100′ SA DB front rack walking lunges 30/20
200m Run
AMRAP Cal row
5:00 min rest
SPORT
Every 5 min for 3 rounds
100′ SA DB front rack walking lunges 50/30
200m Run with medball 14/12
AMRAP cal row
5:00 min rest
30 min amrap
teams of 2
40 cal assault
50 burpees
60 air squats
70 situps
400 medball run
LIFE
15 min AMRAP
12 SA DB thruster 30/20
10 box jumps 20/16
8 Deadlift 95/65
SPORT
15 min AMRAP
8 Thrusters 95/65
10 box jumps 24/20
8 deadlift 135/95
LIFE
21.15.9
Power Clean 65/45
tricep dips on box
directly into:
21.15.9
Back squat 65/45
hanging knee raises
SPORT
21.15.9
power Clean 95/65
ring dips
directly into:
21.15.9
back squat
T2B
16 min EMOM
1- 5 bench
2- 8-10 pullups
10×150 m row sprints
1:00 min rest
record slowest interval.
12 min AMRAP
30 KB Swings 55/35
30 situps
15 pushups
3 Rounds
6+6 Single leg squat to bench
30 sec handstand hold on wall
12 situps
6 Min to find 75-85% Snatch (full squat)
Then:
4 min EMOM
1 rep snatch
*If landing full squat in snatch is difficult. perform a power snatch then lower yourself to full overhead squat position.
LIFE “Hand gun”
For time:
400m Run
21 DB Push Press 40/25
21 alt single leg squat with rings
400m Run
15 DB Push Pess
15 alt single leg squat with rings
400m Run
9 DB Push Press
9 alt single leg squat with rings
For time:
500m Row
21 HSPU
21 alternating pistol squat
500m row
15 HSPU
15 alternating pistol squat
500m row
9 HSPU
9 alternating pistol squat
SPORT
800m Run
3 Rounds
3 Burpee box jump over 24/20
6 Double DB Squats 40/20 RX+50/30
9 Deadlift 155/105
Row 45/35 cal
3 Rounds
3 Burpee Box jump over 24/20
6 Double DB Squats
9 Deadlift 155/105
Row 45/35 cal
3 Rounds
3 Burpee Box jump over 24/20
6 Double DB Squats
9 Deadlift 155/105
800m Run
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