IT’S FUN MONTH TIME! / “CELL” WOD 3/24/25

IT’S FUN MONTH TIME! / “CELL” WOD 3/24/25

I did this first week of FUN MONTH based on some of my personal favorites. Email us to get some of yours in the weeks to come!

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 OHS
10 Clean Extension
Then:
Mobility

WIN
SKILL / LIFT:
EMOM 12
M 1: 5 Ring Swings
M 2: 1 Squat Clean
M 3: 5 Ring Swings
M 4: 1 Squat Clean
M 5: 5 T2R
M 6: 1 Squat Clean
M 7: 5 T2R
M 8: 1 Squat Clean
M 9: 1 Ring MU
M 10: 1 Squat Clean
M 11: 1 Ring MU
M 12: 1 Squat Clean
*Sub. MU for Jumping RMU or 5 T2R.
WOD:
“CELL”
For Time:
PART A:
21-15-9
Hang Clean
Wall Ball *(RX 135/95, 20/16) (M50+ 105/70, 20/14) (L1 75/55, 16/10)
-Rest 1 Min.-
PART B:
15-9-6
T2B
S2O *(RX 145/100) (M50+ 115/75) (L1 85/60)
-Rest 1 Min.-
PART C:
9-6-3
Front Squat *(RX 165/115) (M50+ 135/95) (L1 95/65)
Bar Facing Burpees
-Rest 1 Min.-
6-3-3
Ring Muscle Ups
Deadlift *(RX 255/165) (M50+ 185/125) (L1 135/95)
**Sub. MU for 12-9-6 T2R

FIT
SKILL / LIFT:
EMOM 12
M. 1: 50 Jump Rope Singles
M. 2: 10 Walking Lunges
M. 3: 3 Deadlift (Build)
WOD:
AMRAP 20
800 M. Run
21 Deadlifts*
15 Hang Knee Raises
9 Med-Ball Cleans*
6 Lateral Squat Jumps
*(RX 155/105, 20/14) (M50 + & L1 135/95, 16/10)

AT HOME
SKILL / LIFT:
EMOM 12
Min. 1: 50 Jump Rope Singles (25 DU)
Min. 2: 10 Walking Lunges
Min. 3: 8 S.D.H.P.
WOD:
AMRAP 20
800 M. Run
21 DB/KB Deadlifts
15 V-Ups
9 Med-Ball Cleans w/ KB or DB
6 Lateral Squat Jumps