The Cell Gym – WOD

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Strength

Metcon (AMRAP – Reps)

8 min EMOM

even- 8-10 pushups

odd-5-8 strict pull-ups, modify with a band and perform strict. May also add weight for challenge. Score is total reps for the 8 min.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

4x 6 min AMRAP with 2 min rest in-between: (one score)

6 Power Snatch 75/55

12 air squats to medball

18 KB Deadlift 55/35

(score will be cumulative reps from all 4 rounds, start each amrap where you left off.)

Metcon (AMRAP – Reps)

SPORT

4x 6 min AMRAP with 2 min rest in between:

6 Snatch 95/65 115/75 RX+

12 jumping lunges

18 KB deadlift 70/55

(score will be cumulative reps from all 4 rounds, start where you left off)