Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Main Site Monday
Option 1
3 rounds for time of:
1,000-meter row
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Pull up Options:
1. Ring rows
2. Bar box assisted
Push-up options:
1. Elevated bar or box
2. Knees
Option 2:
3 rounds for time of:
1000-meter row
4 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Option 3:
3 rounds for time of:
750-meter row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post WOD:
Agile 8
CFS Brief:
Day 38 WLC
1,000m row, 3 Cindys doing ring rows and knee pushups – 33:33
Nice work Jamie! You kept a nice pace and stayed right in that 30 to 40 minute time domain!
30:23 rx. Great wod, but that first set of pullups of the rower 🥴
“Don’t Play Ball in the House” (A quote from a classic Brady Bunch episode): 40:26 Rx
I would agree with the emoji that Ryan used to describe the first set of pull ups after the row. A great WOD – just find a pace and stick with it. I made sure I never went to a point of failure on the pull ups or the push ups so that I could keep them moving along. I was super-excited to be on the rower next to Matt and then Ryan was next to him. I tried to convince them that I should sit in the middle and they each could grab one side of the handle of my rower 🙂 Anytime we get to do a version of Cindy is a good day. Welcome back from vacation Frozen!! We missed you!
35:50 rx
36:22 Rx – I don’t even know that we’re both human if you can post a 30 minute time on this WOD Ryan.
I do love when John dials up a wod right in my wheel house!
38:00 (2 strict pull-ups / 8 push-ups)
I went to the 4:30 PM class today! I’m pretty sure that’s a first for me and I actually said “good morning” to someone when they walked in. But it was fun to show up with my son and to have him working out next to me (and kicking my butt)! This was my first time back in the box after my slight ankle sprain on Friday morning, so I was really happy to be able to do all the movements without pain! Now for some Advil and ice… Thanks Frozen and welcome back!