Workout of the day
“Cindy XxX”
AMRAP in 20 minutes:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Workout of the day
Teams of 2 for time:
50 Back squats (225/155)
50 Step ups (53/35) each hand
50 Burpees
50 Back squats (185/135)
50 KB step ups (53/35) each hand
50 Burpees
STRENGTH
Clean and jerk 5×3 Tng cycling practice
-starting at 155/95 RX and working up each round
WOD
AMRAP x 9:
30 Double-unders
6 HSPU ~or~ 6 KB/DB push press (50/35)
2 Clean and Jerks (205/125)
Workout of the day
“20.2”
AMRAP x 20:
4 Thrusters (115/75)
6 Toes to bar
24 Double-unders
*If you are registered for the open, use 50/35 DB’s for Thrusters 👍🏽
WOD
5 Rounds For reps:
400 meter Run
Max bench press (185/115)
D2: 135/85
D3: 95/65
Accessory work
3-4 sets:
Single-arm DB or KB rows x 8-10 each arm
Russian Twist with slam ball x 20-30
Rest 1 minute