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Monday 07.06.2020

POSTED ON July 5, 2020

Monday | 07.06.2020

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Warm Up:
3 hollow to arch kip + 2 Kipling pull ups
10 push up shoulder taps
8 squats with a press out
X2-3 sets
 
Foundation: Front Squat 4 sets of 5; rest 2min
*Build to a heavy set of 5 reps in 15min
 
WOD: “Cindy XXX” 20min AMRAP
 
Level 1:
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
Level 2:
10 Pull ups
20 hand release Push ups
30 Air Squats
15 Pull ups
30 hand release Push ups
45 Air Squats
20 Pull ups
40 hand release Push ups
60 Air Squats
25 Pull ups
50 hand release Push ups
75 Air Squats
30 Pull ups
60 hand release Push ups
90 Air Squats
 
Level 3:
10 jumping Pull ups
20 knee Push ups
30 Air Squats
15 jumping Pull ups
30 knee Push ups
45 Air Squats
20 jumping Pull ups
40 knee Push ups
60 Air Squats
25 jumping Pull ups
50 knee Push ups
75 Air Squats
30 jumping Pull ups
60 knee Push ups
90 Air Squats
 
ROMWOD: 2 rounds
1min basic flat needle L/R
2min saddle eagle L/R
1min dragon L/R

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