THURSDAY 170608

I. Warm-Up


II. “Cindy Wants Revenge”

AMRAP 12: 

Level III

30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

Level II 

30 Calorie Row
Then
2 Rounds of:
5 Jumping Pull Ups
10 Push Ups
15 Air Squats

Level I 

30 Calorie Row
Then
2 Rounds of:
5 Ring Rows
10 Knee Hand Release Push Ups
15 Air Squats

*This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a 30 Calorie row and then 2 rounds of Cindy: 5 Pull Ups, 10 Hand Release Push Ups, and 15 Air Squats. After completing 2 rounds of Cindy, the athlete returns to complete another 30 Calorie row and then 2 more rounds of Cindy. Continue until the 12 minute clock expires. 


III. Midline Accessory

 

12 Minute EMOM:

Odd:  10 GHD Sit-ups

Even: :40 Plank Hold


IV. Cool Down

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