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 (8@50%, 8@60%, 7@70%, 6@80% 2x)

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