The Cell Gym – WOD

View Public Whiteboard

Technique

Metcon (No Measure)

3 Rounds

30 sec. Handstand Hold OR Barbell Hold overhead

30 sec hollow hold (low back touching floor whole time)

10 plank shoulder taps

Strength

Shoulder Press ( 4@80%, 2@90%, 1@95% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

15 KB Deadlift 70/55

10 banded pullups (no kip)

20 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

10 Deadlifts 155/105

8 pullups

20 situps with straight legs