Cindy Plus

WOD:

AMRAP in 20 Minutes:

5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups

Rounds: 11

Got 9 rounds of unbroken pull ups. I think I finally got a kip rhythm.

Cindy

WOD:

20 Minutes AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 11

Tough one to get back into the gym with.

Push Press

WOD:

5 X 5 Push Press
Weights: 95#, 115#, 135#, 145#, 155#

MetCon After:

3 Minutes of Cindy: 3 Rounds and 4 Pull Ups

Split Jerk

WOD:

7 X 1 Push/Split Jerk

Weights: 95#, 115#, 135#, 155#, 175#, 195#, 205#, 225# (failed)

The 225# was heavy as hell! Almost got it but couldn’t stick it at the bottom.

Mini-Metcon after:

5 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Squats

Time: 5:57
All pull ups done Rx’d.

Cindy

WOD:

5 Pull Ups
10 Push Ups
15 Squats
AMRAP 20 minutes

Score: 11 + 5 Pull Ups

I was on the fence about scaling the pull ups. I knew I could do 5 pull ups, I just thought that in the later rounds I would be spending more time on the pull ups than anything else. So I scaled with the blue band. The pull ups ended up being the easiest part of it all. The push ups were a bitch! Shilpa also struggled with the push ups. I was hoping for 15 rounds, alas that did not happen. I will shoot for 13 the next time I do this WOD.

Power Cleans

WOD:

5 X 5 Power Cleans

45#, 95#, 95#, 95#, 95#

Here is an good example Power Clean:

Struggled with form so I didn’t go up in weight. My problem is that I lack the explosion in the hips to get the bar up, and I am sure I am slow to get the elbows under. Another stupid thing I do is spread my feet too wide after the jump.

Here is some scrapes I got from the WOD:

From Blog Pics

MetCon after:

“Mini Cindy”
5 Pull Ups
10 Push Ups
15 Squats
AMRAP 5 minutes

Score: 3 + 2/3 rounds

Still have not done a full Cindy yet. Thats going to be real fun!