Wednesday, 9 November, 2016
WARM UP – MOBILITY
Shoulder circles/rotations, inch worms to hollow hold, crab walks etc.
Green band shoulder stretches, 30-40 secs each position:
Pecs, posterior, lats
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If you know what progression you are doing for WOD A you can start warming up. If you don’t, coaches will work on tech with you
WOD A
10 MIN MUSCLE UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle Ups
Mins 6-10: 2-5 Kipping Muscle Ups
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B) every 60-90 secs x 6-8 sets
1-3 Kipping Muscle Ups
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C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
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D) complete 3-4 sets of each in 10 mins, rest approx. 30 secs between movements
8-10 Ring Rows
8-10 Dips – bench or bar with bands
WOD B
Choose your own Cindy adventure!
Make sure you choose the appropriate progression based on how good your endurance is on these movements. You should go into the workout knowing that you can sustain the amount of reps you are choosing, you shouldn’t be worried about crashing after 1-2 rounds.
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CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
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DOUBLE CINDY
20 min AMRAP:
10 Pullups
20 Pushups
30 Squats
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CINDY ON STEROIDS
20 min AMRAP:
15 Pullups
30 Pushups
45 Squats
ACCESSORY
Tabata Plank Rotations: 20 secs on / 10 secs off x 4-5 rounds of each:
Side Plank Left
Side Plank Right
Front Plank
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Crossover Plyo after Tabata
