Warmup
STRENGTH
Back squats
5-4-3-2-1-10-10
Start @ 60 %
WOD
RX
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders–
Score is total reps.
Level2
EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders– Score is total reps.
Level 3
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders–
Score is total reps.
INTENDED STIMULUS
Modified Cindy done in under 1:00 with :45 worth of double-under attempts.
As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible.
Scores will vary based on how athletes approach this workout.
Skill work
EMOM 8
:20 crossovers
ALTERNATE WORKOUT
At-home option:
EMOM 12:
Min. 1 | 6 double-DB bent over rows + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders–
Score is total reps.
Comments