Warm-Up:
Coach’s choice
WOD prep:
Deadlift 10 minutes to build to a heavy 3.
WOD:
“Dead Lift Cindy”
AMRAP 20
5 Deadlifts @ BW
10 Push Ups
15 Air Squats
For this workout, the deadlift should stay unbroken adjust load if needed.
*For he push-ups shoot for 2 sets or less.
Option 2:
AMRAP 20
5 Deadlifts @ .75 BW
10 Push Ups
15 Air Squats
Option 3:
AMRAP 20
5 Deadlifts @ .50 BW
10 Bar Push Ups
15 Air Squats
Options for deadlifts:
1. Olympic bar
2. Trap Bar
3. Double kettlebells
4. Single kettlebell
Post WOD:
Agile 8
CFS Brief:
Day 9 Nutrition Challenge.
Dead Lift Cindy : 15+1 | 35#KB
Protecting my back so went baby weight for the DL.
Deadlift Cindy: 18+12 Rx (110#) This was a great version of “Cindy”! The deadlift added a different element, but still enabled you to keep moving through the triplet. The key is to find a cadence and stick with it – don’t go out too hot or else you will pay for it around the halfway mark 🙂 Good crew at 5:30 this morning!! Thanks Frozen!
Good plan Tracey. Big Spartan Race on Saturday that you need to be ready for. Aroo.
Dead lift Cindy
16 +21 @185 rx
My target for this evening is set!
Exactly Ken. I’ve been doing so much work around the house that my back has been feeling off this week so I’m in Spartan protection mode for the next few days. Can’t wait! Aroo!
I was watching you cruise through this one – at Rx no less. Great job…..rest up for those burpees tomorrow 🙂
Come and get some!
Deadlift Cindy: 20 + 22 @155 RX
Deadlift Cindy: 11+8 #165 + Vest
11+1