The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

20 banded face pulls

12 ring rows, parallel to floor

30 sec plank

Strength

Shoulder Press (3@80%, 2@85%, 2@90% – 3x)

Metcon

Metcon (Time)

LIFE

3 Rounds:

500m Row

21 burpees with a jump

Then:

3 rounds

20 tricep pulldown (standing with one band)

15 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds:

500m Row

21 burpee over rower

Then:

3 rounds

9 strict pullups

15 KB thrusters 55/35