The Cell

MET CON MONDAY
WOD
“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg (12kg) American Kettlebell Swing, 60 reps
16kg (12kg) Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg (42.5kg) Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg (12kg) Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps

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We know our totally hot and awesome Cell chicks don’t need to read this but there may be some out there who don’t get it yet, 7 Reasons Why Women Should Strength Train from Beautifully Hardcore

GUEST DAY WOD
“Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Partner A starts and does 5 Pull Ups. When they finish their pull ups, Partner B does 10 Push Ups. Partner A then does 15 Squats.
That is 1 round.
Then Partner B does 5 Pull Ups. Partner A does 10 Push Ups. Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.

WOD RULES
- 1 Person working at a time
- Partners MUST alternate the movements
- WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

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“Great spirits have always encountered violent opposition from mediocre minds.
”
Albert Einstein

MET CON MONDAY
WOD
“EVA”
5 rounds for time of:
Run, 800m
32kg (24kg) Kettlebell American Swing, 30 reps
Pull Ups, 30 reps

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Strength and Endurance – Can we have both?

WOD
5 rounds for time of:
“The Cell Baseline”
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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Who wants to be Strong AND Useless!? from Zach Even-Esh

WENDLER 4.2
Press
3 x 3 x 70-80-90% of 90% of 1RM

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WOD
“Jackie”
For Time:
Row, 1000m
20kg (15kg) Thruster, 50 reps
Pull Up, 30 reps

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Great article from Robertson Training Systems on Re-Building a Deadlift

“The acts of this life are the destiny of the next.”
Eastern Proverb

WENDLER STRENGTH 4.1
Back Squat
3 x 5 x 65-75-85% of 90% 1RM

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WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps

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WENDLER STRENGTH 4.1
Press
3 x 5 x 65-75-85% of 90% of 1RM

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WOD
“Nancy”
5 rounds for time of:
Run 400m
42.5kg (30kg) Overhead Squat, 15 reps

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The Hook Grip – Use It!

WENDLER STRENGTH 2.4

Deadlift

3 x 5 x 40-50-60% of 90% 1RM

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WOD

“The Cell Kettlebell Complex”

With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =

Slasher to Halo, 5/5 reps

Deck Squat, 5 reps

Russian Kettlebell Swing, 10 reps

Snatch, 5/5 reps

Clean & Press, 5/5 reps

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We all wish the Battman a very speedy recovery

WENDLER STRENGTH 2.3

Power Clean

5 x 75%, 3 x 85%, 1 x 95% of 90% 3RM

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WOD

“The Cell – Sandbag Complex”

5 reps with a 25kg Sandbag where 1 rep consists of:

Get Up, 10 reps

Thruster, 10 reps

Sandbag Shoulder, 10 reps

Shoulder Change, 10 reps

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WENDLER STRENGTH 2.3

Back Squat

5 x 75%, 3 x 85%, 1 or more x 95% of 90% 1RM

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WOD

“FRAN”

21-15-9 reps for time of:

42.5kg Thruster

Pull Ups

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