workout of the day
08.29.2022
WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off
Cindy= 5 pull ups, 10 push ups, 15 air squats
02.07.2022
WOD
"Cleaning with Cindy"
5:00 AMRAP
500m/450m row
1 round of Cindy
max reps clean & jerk 135/95 95/65 75/55
Rest 2:00
5:00 AMRAP
400m/350m row
2 rounds of Cindy
max reps clean & jerk 155/105 115/75 95/65
Rest 2:00
5:00 AMRAP
300m/250m row
3 rounds of Cindy
max reps clean & jerk 185/125 135/95 115/75
11.25.2021 Partner WOD Classes 8 and 9am
Turkey Special
With a partner for time:
Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike
*Alternate rounds with your partner
40 Minute Time Cap
05.01.2021 Partner WOD
WOD
"Pre-Murph 2"
With a partner
the runs are done together and the rounds of Cindy are alternating- both people complete full rounds listed
For Time
200m Run
4rounds of Cindy (each person)
400m Run
3 rounds of Cindy (each person)
800m Run
2 rounds of Cindy (each person)
400m Run
1 round of Cindy (each person)
200m Run
**weighted vest is optional
**Cindy is 5 pull ups + 10 push ups + 15 air squats
04.12.19 Annie Meets Cindy
WOD
'Annie meets Cindy'
50 DUs
50 abmat sit ups
1 round of Cindy- go strict pull ups for an extra challenge
40 DUs
40 abmat sit ups
2 rounds of Cindy
30 DUs
30 abmat sit ups
3 rounds of Cindy
20 DUs
20 abmat sit ups
4 rounds of Cindy
10 DUs
10 abmat sit ups
5 rounds of Cindy
**time cap 30:00**
Cindy = 5 pull ups, 10 push ups, 15 air squats