The Cell Gym – WOD

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Strength

Metcon (Weight)

Press Complex

8 Min EMOM

2 shoulder press

2 push press

2 push jerk

*this is NOT for speed, slow down and get set for each rep. You may get heavier or pick a challenging weight and stay there. You will build more if you pick a challenge and hang on till the finish. 🙂

Metcon

LIFE “Backwards” (AMRAP – Rounds and Reps)

12 min AMRAP

15 KB Swings 55/35

10 KB Front Squats (bell doesn’t touch the body)

5 Ring Rows (parallel to the floor)

SPORT “Backwards” (AMRAP – Rounds and Reps)

12 min AMRAP

15 KB Swings 70/55

10 Barbell Front Squats 95/65

5 Pullups

Cool Down

Metcon (No Measure)

3 Rounds

12 face pulls with band

20 (10 each side) banded wood chops (same band)

30 sec couch stretch each leg

20 sec thread the needle each arm