WOD
 | Mon, Apr 11 2022 |  |
| Warm-Up 6 | Cleans 5-3-3-1-1-1 | Double Cindy |
Warm-Up 6
(Distance)
Max Distance in 8:00
Run @ 60% effort (Sustainable Pace)
Substitutions
- Row
- Ski
- Assault Bike
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Cleans 5-3-3-1-1-1
(Weight)
For Load
Cleans (Power or Squat, Hang or from the floor)
5-3-3-1-1-1
Go every 2:00
Build to a heavy single for the day.
Go for a PR today.
| 1st | 155 Rx | Jessica K Mon, Apr 11, 2022 | | 2nd | 125 Rx | Janet Mon, Apr 11, 2022 | | 3rd | 120 Rx | Jennifer C Mon, Apr 11, 2022 | | 1st | 235 Rx | Tom K Mon, Apr 11, 2022 | | 2nd | 145 Rx | Bruce Mon, Apr 11, 2022
Adam vanvalkenburgh Mon, Apr 11, 2022 |
| Jeff S | 135 Rx | Power | | Maxima | 95 Rx | Squat | | DeAnna | 115 Rx | Power | | Adam vanvalkenburgh | 145 Rx | Muscle | | Jennifer C | 120 Rx | Squat | | Tom K | 235 Rx | Squat | | Phebe | 135 Rx | Power | | Tim | 185 Rx | Power | | Shane | 190 Rx | Power | | Janet | 125 Rx | Squat | | Bruce | 145 Rx | Power | | Jessica K | 155 Rx | Squat |
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Double Cindy
(Rounds)
AMRAP 20'
10 Pull-ups
20 Push-ups
30 Air Squats
Stimulus:
The goal of Double Cindy is to increase muscle stamina in the main 3 bodyweight movements of 'Cindy'. 10-20-30 will feel much different than 5-10-15. BREAK BEFORE YOU BREAK. Split up reps into manageable sets that allow you to keep moving and minimize rest periods.
Scaling Options:
Pull-Ups
- Butterfly, Kipping, Strict, Banded, Jumping, Ring Rows
Push-Ups
- Incline Push-ups
Air Squats
- Squat to a target
| DeAnna | 9 | Jumping pullups | | Jessica K | 6 + 15 Rx | | | Wesley | ~8 Rx | |
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