warm up
200m run
:45 rest
4x
5 burpees
4 spidermans
3x
WOD
"Running Cindy"
AMRAP 20
400m run
5 pull ups
10 push ups
15 squats
POST TIME TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Strength
Underhand Bent Over Rows with Bands
5 sets x 3 reps
Accessory Work
Real GHRs
3 sets x 10 reps
Face pulls
3 sets x 20 reps
Banded Arched Back Good Mornings
1 set x 100 reps
Olympic
Power Snatch
5 sets x 1 rep
H.A.P
Endurance
800m run
2 minutes rest
3x
Row
1000m row
2x
*rest as needed
Swim
25m sprint
8x
Rest as needed
Front Squat:
ReplyDelete6x3 70Kg (154#)
It's been pouring outside (as opposed to inside? I don't know why I wrote that....or why I don't just delete it instead of typing all this explanation out LOL!) for 2 days straight here so I did regular "Cindy" subbed with triangle push-ups.
8rnds + 10
5 rounds + 16 (jump pull ups)
ReplyDelete