The Cell Gym – WOD
Warm-up
Warm Up 3 (No Measure)
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Strength
Bench Press (3@70%, 3@80%, 3+@90%)
Pendlay Row (3 sets of max row after each set of bench)
Metcon
Metcon (AMRAP – Rounds and Reps)
Sport
9 min AMRAP
12 DB snatch 50/30#
30 Double unders
15 situps
Metcon (AMRAP – Rounds and Reps)
Life
9 min AMRAP
12 DB Snatch 30/20#
90 Single unders
15 situps
Recent Comments