The Cell Gym – WOD
leg warm up (No Measure)
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
Back Squat (5@65%, 5@75%, 5+@85% )
complete a set of Straightleg deadlifts after each squat set.
Straightleg Deadlift (10.10.10)
deadlift bar to hip, then lower bar with back remaining flat and legs stay straight or slightly bent, till bar almost reaches the floor.then, using hamstrings pull bar back up to hip position.
This is an accessory exercise and should remain on the lighter side. We are not trying to get a 10 rep max. Don’t go above 50-60% of your 1 rep max deadlift.
Power Clean + Press 65/45
Box Jump overs 20/16
Power Clean + Press 115/75
Box Jump Overs 24/20