The Cell Gym – WOD

View Public Whiteboard

Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (5@65%, 5@75%, 5+@85% )

DB Row (10+10 heavy)

complete a set after each set of shoulder press

Metcon

The Mighty Kettlebell (Time)

LIFE

4 Rounds

20 KB Front Squats 35/25

10 KB burpees (perform burpee then raise KB overhead)

30 KB RDL

40 KB Swings

The (Time)

“The Mighty Kettlebell”-

SPORT

4 Rounds

20 KB Front Squats 55/35

10 KB burpees

30 KB RDL

40 KB Swings