Friday 6 October
WARM UP 10 minutes to explain the WOD, warm up Cindy movements, and get hands taped up. WOD 1 - EITHER A or B Never done Cindy before? You're doing Cindy. A. CINDY 20 minute AMRAP 5 pullups 10 push ups 15 air squats B. If you have done Cindy before, and you can Rx all of these movements, you are doing this: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats With whatever time left, rest. From 3:00-6:00, perform 3 rounds of: 4 pull-ups + 8 push-ups + 12 squats With whatever time left, rest. From 6:00-9:00, perform 3 rounds of: 5 pull-ups + 10 push-ups + 15 squats With whatever time left, rest. From 9:00-12:00, perform 3 rounds of: 6 pull-ups + 12 push-ups + 18 squats With whatever time left, rest. Keep going, adding 1 pullup, 2 push ups, 3 squats to each round every 3 minutes. WHEN EVERYONE HAS FINISHED, REST 5 MINUTES WOD 2 2km run |
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