The Cell Gym – WOD

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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

The Cell Gym – WOD

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Strength

Power Clean (8 min emom 3 reps @75-85%)

can add weight as you go. try to stay in the percentages prescribed.

Metcon

J.T. (Time)

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

Metcon (Time)

LIFE J.T

21.15.9

DB thrusters 30/20

Ring dips with feet on the floor (full range of motion)

pushups

Cool Down

Metcon (No Measure)

3 rounds

20 situps

10 hollow body rock

The Cell Gym – WOD

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Metcon

Metcon (3 Rounds for calories)

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

Metcon (3 Rounds for calories)

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

Strength

Back Squat (15 min to find a heavy single)

The Cell Gym – WOD

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Metcon (AMRAP – Rounds and Reps)

30 min amrap

teams of 2

40 cal assault

50 burpees

60 air squats

70 situps

400 medball run

The Cell Gym – WOD

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Strength

Shoulder Press (5 sets of 6 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

12 SA DB thruster 30/20

10 box jumps 20/16

8 Deadlift 95/65

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

8 Thrusters 95/65

10 box jumps 24/20

8 deadlift 135/95

The Cell Gym – WOD

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Strength

Hang Clean (8 min EMOM 3 reps (full squat))

Metcon

Metcon (Time)

LIFE

21.15.9

Power Clean 65/45

tricep dips on box

directly into:

21.15.9

Back squat 65/45

hanging knee raises

Metcon (Time)

SPORT

21.15.9

power Clean 95/65

ring dips

directly into:

21.15.9

back squat

T2B

The Cell Gym – WOD

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Strength

Metcon (Weight)

16 min EMOM

1- 5 bench

2- 8-10 pullups

Metcon

Metcon (Time)

10×150 m row sprints

1:00 min rest

record slowest interval.

The Cell Gym – WOD

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Strength

Back Squat (5 sets of 6 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 KB Swings 55/35

30 situps

15 pushups

The Cell Gym – WOD

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Technique

Metcon (No Measure)

3 Rounds

6+6 Single leg squat to bench

30 sec handstand hold on wall

12 situps

Strength

Snatch (see below…)

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.

Metcon

LIFE “Hand gun” (Time)

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

SPORT “Hand gun” (Time)

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

The Cell Gym – WOD

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Metcon

Metcon (Time)

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