WOD

5.12.17

WARM UP

General & Specific

WOD

For Time:

5 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

20 Alternating Arm KB Turkish Get Ups @24/16Kg

4 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

30 M / 20 W Calories AB

3 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

40 Abmat Sit Ups

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

50mt dx+ 50mt  sx One-Arm-Over Head KB Carry

1 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

100 Double Unders

WARM UP

General & Specific

WOD

For Time:

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

20 Alternating Arm KB Turkish Get Ups @16/8Kg

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

20 M / 12 W Calories AB

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

40 Abmat Sit Ups

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

50mt dx+ 50mt  sx One-Arm-Over Head KB Carry

2 Round of Cindy: 5 Pull Ups – 10 Push Ups – 15 Air Squats

100 Double Unders or 300 SU

WARM UP

General & Specific

WOD

AMRAP 25′ of:

1 Round of Cindy: 5 Jumping Pull Ups – 10 Push Ups h/off – 15 Air Squats

-then alternate:-

  • 10 Alternating Arm DB Turkish Get Ups
  • 20 M / 12 W Calories Row
  • 30 Abmat Sit Ups
  • 100 SU
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