NEWS
MON WOD Recording: Toosie Slide
MON Core+Mobility: Here
WOD
“Mount St. Helen”
5 Rounds of “Cindy”
15 Dumbbell Cleans
4 Rounds of “Cindy”
12 Dumbbell Cleans
3 Rounds of “Cindy”
9 Dumbbell Cleans
2 Rounds of “Cindy”
Note: 1 Round of “Cindy” = 5 pull ups/10 push ups/15 squats
WOD Guidance & Goals:
Try to complete 1 round of “Cindy” under 1 minute. Scaling options for pull ups include; 5 db row, ring or table row. The db cleans are 15/12/9 reps per side. Do all 15 reps on one side then switch to the other side. Suggested weight is 50/35. Target 15 minutes.
httpv://www.youtube.com/watch?v=EqFn1iOlghQ
Post Time to Comments.
BARBELL CLUB
Burgener Strength
1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
4) Romanian Deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
21:57 2 strict pull ups, 35#
DB rows 25#, push up on knees, cleans 25#
~19:57
25:27 (95#barbell for bent rows, 30/24/18 cleans)
21:43 rows on my kids gymnastics bar with feet on bench, 35# cleans
28:04 slow and steady today I guess! But I really liked that wod.
pull-ups on door frame in mudroom – rest in garage.
3 pull-ups (all unbroken)/pushups mostly 6/4
snatches #65 (did cleans yesterday) 15/12/19
24:54
5 rounds strict pull-ups, other 9 rounds kpu
35# cleans
Did cleans with two 35’s at a time.
Db row: 30#
Clean#30
20.46
1st workout in 7 days!!
23:11
pull ups from sitting position (using barbell rack)
65# barbell for cleans 30/24/18
loved this wod!
19:56. #30
17:34
Mods for elbow:
5 sit-ups
5 dwn dog push ups off feet
5 bent over row 20#
Cleans 20#
25:00 50# / all strict PUs (can’t kip in garage)
24:15 50#DB, Lat-pull (first 9 strict sets of 5 @150#, next 5 sets @130#)
23:00 35#
Lots of transition time to Pull up bar…and just realized I alternated arms for DB clean.
22:17 25#
Cindy round 1:
3 SPU, 5 pu/5 knee pu
Cindy round 2-4:
2 SPU 4PU/4 knee pu
21:26 3 strict PUs,25#DB
Rahul 21:30,30#DB
19:18 (Ring Rows, 50# DB)
35# DB. Strict Pull ups
19:30
20:02 45# DB cleans, kids sidewalk chalk worked great for my hands on semi-Kip pull ups
17:50, 25# DB for pullups, 5/7/10 Cindy Mod
17:08 15# DB 3,3,2.1 DB rows/3 rnds 10 15# sit-ups,20 hollow rocks, :30 HS hold
20:49 pull-ups to barbell rig, 85# cleans
Emmy ~15 5# db cleans and pull-ups on barbell rig or 5# db row
Chip ~19 30# db cleans and row
Great idea on cleans – I so wish I had a barbell!
19:55 – 25# db row for pull-ups & 25# for cleans
After the 2 rd’s of Cindy I added 6 db cleans, 1 rd of Cindy and then 3 db cleans to end it.
Push-up form was very questionable around the middle to end of this WOD.
20 something with 50# DB and semi kip pull ups.
I don’t know the exact time becaseu i progressed well into the non existent round of 1 cindy and 6 db cleans.
18:05 – but I started my watch after the first round of Cindy
30# DB row, knee pu
22:11
5 Ring row/ 10 knee push ups
20# hang cleans
19:53
Inverted rows on trampoline structure/knee push ups/35#DB
24:05 65# pc/strict pu to
Gymnastics bar
26 min, kpu to door frame pull up bar, 30# DB
Prob 15 second walk each round to pull up bar inside. Rest of workout done outside
15:45- 25# db rows/ knee pushups
Smoked from Sunday’s pushups
1 mi run
19:13 @ 2×20# DB rows, 1×20# DB clean, 5knee push ups, 5 toe push ups each round
19:35 35#DB
5 DB rows/10 down to 7 PUs/15 sq. per Cindy
19:29 25# DB cleans
DB Rows/push up on knees / squats
19:44 kpu, knees for pu
Tabata handstands
19:19 Rx
16:39
single 35# db hang cleans
strict pull ups (like ring rows) to broomstick