The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Weighted Pull-ups (4.3.2.2.1.1)

follow each set with 5-8 bodyweight stationary dips

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 DB Clean 50/30

100 single unders

8 SA suitcase deadlift 55/35 (4 each side)

Metcon (AMRAP – Rounds and Reps)

SPORT

12min AMRAP

5 Clean 115/75

40 Double Unders

8 SA suitcase deadlift 70/55 (4 each side)