The Cell Gym – WOD
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
Snatch Push Press + OVH Squat
5 sets of 3 Snatch grip Push Press from behind the head plus one overhead squat. Perform all Push Presses before performing the 1 sqaut. Getting heavier.
from behind the head, in snatch grip.
Metcon
Metcon (AMRAP – Reps)
LIFE
20 min EMOM
even- 12 wallballs 9′ target 20/12
odd- 45sec. Box jump 20/16
9′ target is the bottom of the cell target on rig.
score is total box jumps
Metcon (AMRAP – Reps)
SPORT
20 min EMOM
even- 12 wallballs 10′ target 20/14
odd- 45 sec. Box jump overs no touch 24/20
*modification is jump on box and over to other side
10′ target is the top of the the cell targets on rig.
score is how many total box jump overs.
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