The Cell Gym – WOD

View Public Whiteboard

Warm-up

warm up squat (No Measure)

3 min jog

then 2 rounds

10+10 reach and pull grass

10+10 side lunge

10 kb rdl

10 walking lunges

Strength

Front Squat (2-3@95% 3x)

SPORT

LIFE (*record KB Weight)

5 Rounds

6 KB Front Squats

10 Walking lunges with plate overhead 25/10

Metcon

Push Wipe Run – LIFE (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run

Push Wipe Run (Time)

SPORT

4 Rounds

8 Floor Bench 95/65 rx+115/75

10 windshield wipers 95/65 (touch each side for 1 rep)

400m Run