The Cell Gym – WOD

View Public Whiteboard

Strength

complete a set of good mornings after each set of back squats. The Weight is set for 65# for the guys and 45# for ladies. Work on form and control.

Back Squat (5@70%, 4@80% 3x)

Good Mornings (6 reps @ 65/45)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

12 DB Floor Press 40/30

15 Long levers

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

12 barbell floor press 115/85

10 windshield wipers (2=1, touch floor inbetween reps)

400m Run
try to keep legs straight as you touch each ends of the bar.