NEWS

  • MON WOD Recording: Here
  • 2021 CF Open: Start this week! Details HERE

WOD

“Tread Water”

2K Row
150 Double Unders
10 Rounds of “Cindy”

1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats

1500 Meter Row
50 Attempts
10 Rounds of “Cindy”

1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats

1K Row
200 Double Unders
7 Rounds of “Cindy”

1 Round Cindy:
6 Ring Rows
6 Push Ups
9 Squats

WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-10 minutes. If you know the row will take you longer than 10 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes.

Courtesy of CompTrain

Post Time to Comments.

HOME WOD

1 Mile Run
100 Jumping Jacks
10 Rounds of:
5 Push Ups
10 Sit Ups
15 Squats

ENDURANCE

Rest