Monday, 10 June 2013

Announcement: We will meet at 0530 in Hayes Gym for the warm-up and then move to the 3rd Floor Weight Room for the WOD.  Classes will continue to be held at 0530 this week, but there will be a schedule change next week unless someone else is interested in volunteering to run the 0530 session temporarily for the summer.  I will lead a class at a later time during the summer due to my work schedule with Beast.

WOD:  "CINDY" with a Twist
15 Rounds total of "CINDY" but you will do 5 Power Cleans (185# / 135#) every time you complete 3 Rounds of "CINDY."

1 Round of "CINDY" is:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

So the workout will look like this: 3 Rounds of CINDY, 5 Power Cleans, 3 Rounds of CINDY, 5 Power Cleans, etc...for a total of 15 rounds of CINDY and 5 sets of 5 Power Cleans.

Recommended Warm-Up:
- Run 2 laps around Hayes Gym track
- Work on hand-stand progressions (free-standing if you have mats and/or spotters available). Also, work on hand-stand walks if you have spotters available for assistance.  If you cannot do hand-stand walks on your own, you can have someone spot your feet as you kick up to get into the hand-stand position, and then your partner can hold your ankles to help you stay balanced as you pick up one hand at a time and try to walk.

2 comments:

ErinM said...

What a good one!

Dropped from 85 to 75 for the last 2 rounds of power cleans.

20:13

jswobe said...

Ouch.

31 minutes and change...

I did the cleans @ 165, which is the most I have ever used for a WOD (and could tell it!), but the whole thing just smoked me.

need more training!