Wednesday

 

Warmup/Mobility) 2 Rounds:

 

50’ bear crawl

30s box hamstring stretch

30s box shoulder Stretch

20-30s hollow body hold

*15-20s transition between movements

 

WOD A) EMOM x 12 mins – 4 Rounds of each:

 

20-40 doubleunders (40 secs cap)

20-40s handstand walk or hold

1-5 muscle ups or 2-3 transitions + negative on low rings

 

WOD B) Choose one of the following 15 min AMRAP’s:

 

Beg: “15 min Cindy”

5 pull-ups

10 push-ups

15 squats

 

Int: “Cheeky Cindy”

1 rope climb

10 parallette push-ups (rx is feet on 12” box but can be on floor as mod)

15 jumping squats (hips must fully extend and feet must leave the ground, no minimum height)

 

Adv: “Spicy Cindy”

1 legless rope climb (legs may be used on descent)

10 ring push-ups

15 jumping squats (hips must fully extend and feet must leave the ground, no minimum height)

 

*Score with progression: Beg/Int/Adv and Rx if completed as prescribed

 

WOD C) Immediately post-workout you will have 1 min to transition to 150/100/50 (Adv/Int/Beg) doubleunders for time – 5 min cap.

 

**Please take the time to do Crossover Symmetry “Recovery”… your shoulders will love you for ittomorrow!