“Cindy XXX”

Cindy XXX

Complete as much as possible in 20 minutes of: 

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

But Do You Squat??

Strength:

Front Squat – RPE 9

2-2-2-2-2-2

WOD:

21-15-9

Goblet Squat 70/53

HRPU

Plate G2OH 45/25

V-ups

 

Howdy Partner

In teams of two…

30 min AMRAP:

10 V-ups

20 Reverse lunges

30 Burpees

Partner A starts the AMRAP while Partner B runs 600m.  When Partner B returns, they continue where Partner A left off and Partner A goes out for the 600m run.

 

Flex Ready!

WOD 1:

10 min EMOM

20 yard sprint

WOD 2:

4 RFT – 

25 KBS 53/35 (or FOTB weight) 

Run 200m

 

Presses and Jerks

Strength:

Shoulder Press – RPE 8

4-4-4-4

Push Jerk 

3-3-3-3

WOD:

5 RFT – 

10 Ring Dips

20 Sprinter sit-ups

30 Mountain climbers, each leg

Teamwork Makes the Dream Work!

As a class move 500 lbs 1 mile. You’ll have access to sleds, prowlers, weight vests, duffle bags etc.  Feel free to bring in your own back pack.  The only rule is, you can’t roll anything i.e. loading a barbell with 500 pounds and rolling it down the street is not an option.  The weight must be pulled, pushed or carried. 

Gymnasty

Gymnasty

For Time:

100 Floor L-sit leg lifts

30 Kips (no pull)

15 Hollow body hold and roll (each way)

100 Bar Hanging Leg Lifts

30 Kips 

15 Hollow body hold and roll (each way)

 

 

Last Chance for Romance….

WOD:

12 min AMRAP*:

3-6-9-12-15-18-21-24-27….

Front Squat 95/65

Kettlebell Swing 53/35

*Count total reps completed in 12 minutes.  

A TBD amount of reps will be added to your total score for each pound less than Rx you use.  85 lbs instead of 95 lbs?  Thats a 10 lbs difference so MAYBE 10 reps will be added to your total score.  MAYBE 30 reps will be added….

 

Round of: Reps
3 6
6 12
9 21
12 33
15 48
18 66
21 87
24 111
27 138
30 168

 

Day 2

For time:

Run 1 mile

50 Double-unders*

Run 800m

50 Double-unders

Run 400m

50 Double-unders

*Sub 150 single-unders for 50 double-unders.