The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Deadlift (3.3.3.3 @85-90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

6 MIN AMRAP

5 Burpee Jump

5 Stationary Dips

40 Single jump rope
Rest 3 min, then:

Metcon (AMRAP – Rounds and Reps)

LIFE

6 MIN AMRAP

5 Burpee Jump

5 Stationary Dips

40 Single jumps

Metcon (AMRAP – Rounds and Reps)

SPORT

6 MIN AMRAP

5 Burpee Pullups

5 Ring Dips

30 Double Unders
Rest 3 min, then:

Metcon (AMRAP – Rounds and Reps)

SPORT

6 MIN AMRAP

5 Burpee Pullups

5 Ring Dips

30 Double Unders

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

Push Press (5@75%x4)

Metcon

Metcon (Time)

LIFE

5 rounds

500m Row

10 DB Power Clean 30/15

10 DB Shoulder Press 30/15

Metcon (Time)

SPORT

5 rounds

400m Run

5 Clean 135/95

5 Jerks 135/95 (split or push)

The Cell Gym – WOD

View Public Whiteboard

Metcon (Time)

20:00 or 2000m whichever comes first

On the minute everyminute stop rowing and perform

3 power cleans 135/95

Return to rower and continue to row till next minute. Continue this pattern until you reach 2000 meters or 20:00 min.

Finish with 15 sled pulls 95/65

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Strength

Deadlift ( 3@70%, 2@80%, 1@90% x3)

Metcon

Metcon (Time)

For Time:

800m Run

75 air squats

100 pushups

75 situps (no touch above head)

800m run

Scaling option:

400m Run

50 air squats

50 pushups

50 situps (no touch above head)

400m run

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

Bench Press (3@70%, 2@80%, 1@90%x4)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 MIN AMRAP

10 box tricep dips

12 alternating single leg squats to box

12 alternating single arm dumbbell clean and jerk 30/20

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

3 Bar Muscle Ups

12 alternating pistol squats

12 alternating single arm dumbbell clean and jerk 50/30

200m Run

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

Snatch Press

5.3.3.2.2

*getting heavier

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

6+6 Alt. DB Snatch 50/30

12 Walking lunges with Plate over head 45/25

8 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

6 Power Snatch 95/65

5 Overhead Squat 95/65

10 Toes to Bar

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Back Squat (3@70%, 2@80%, 1@90%x4)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even: 15 Wallballs 20/12

Odd: 10 DB Push Press 30/20#

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even: 20 Wallballs 20/14

Odd: 5 HSPU

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

teams of 2

buy in 800m run together

6 rounds

10 Burpees

10 pushups

10 air squats

10 Back Squat 135/75

10 Front Squat 135/75

10 situps

10 Overhead squats 135/75

Cash out: 1000m row broken up one person works at a time.

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Metcon

Metcon (Time)

For time

3 rounds with a partner- one person works at a time.

30 box jumps 24/20

20 hspu

10 power snatch 115/85

20 pullups

30 kb swings 55/35

Every 2 min stop and complete 10 burpees together. Both partners perform.

The Cell Gym – WOD

View Public Whiteboard

Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Shoulder Press (3×8 @ 60-70%)

Metcon

Metcon (Time)

LIFE

4 Rounds

8 DB Power Cleans 50/30

15 Ring Rows

100 Single Unders

Metcon (Time)

SPORT

4 Rounds

8 Power Cleans 95/65

10 Pullups

50 Double Unders