Wod Monday 9/19/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 12 minutes to warm your dead lift up to wod weight.

Skills: practice pull-ups, push-ups and air squats.

3.     Wod:

 “Pick er’ Cindy” Last done on 11-28-15

AMRAP 20

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

* After a round of Cindy do up ladder Dead lift

Go up by 1 Deadlift every round(225,155)

1 round of Cindy 1 dead lift

1 round of Cindy 2 dead lifts

1 round of Cindy 3 dead lifts

*Continue this for the AMRAP

Beginner:

 AMRAP 15

  • 5 ring rows
  • 10 box push-ups
  • 15 squats

* After a round of Cindy do up ladder Dead lift

Go up by 1 Deadlift every round(135,95)

*Scale load if needed

The two upper body exercises have been changed to allow the athlete to work on the basic mechanics with less loading. If the athlete is unable to complete all 5 ring rows in a single set move the feet so the athlete is in a more upright position.  The time has been reduced to help keep the volume down and the intensity up.

 Intermediate:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

* After a round of Cindy do up ladder Dead lift

Go up by 1 Deadlift every round(185,125)

ken

Ken

 

 

 

Posted in WOD

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