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