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
22:15 run 1 mile, 75 Double unders (got one set of 45!), 5,10, 15 (straight sets)
23:53 MCx
19:48 (1500k row, 200 singles, 3-6-9 with knee push ups)
23:45 MCx
26:29 knee pushups (bc push-ups are not my jam)
20:43 mcx
woof. dubs were tough coming off that row.
22:03 mcx
24:10 MCx
25:41
-100 dubs (did what I could do in a little less than 5 min)
-knee push ups
Good mixture of movements – fun one!
22:00 MCx
24:56 MCx
22:43 25 Doubles and 175 Singles
@home
2k row, 150 dubs, 10 rounds: 5 banded strict CTB, 10 push-ups, 15 squats
~28 mins with time going from basement to driveway to inside pull-up bar!
33:27 MC with knee pushups. Not my day but I finished.
Working thru rnd 8 of pull ups and and a rather large and audible sacral joint crack happened…scared me right off the rig. When outside, came back in and finished MAx 50 DUBs single double
28:18 mcx
Woah
29:02
96 cal bike 8:30, 50 SU-SU-DU broken, Cindy 3 KPU, 10 push-ups, 15 sq
18:55 96 cal bike/300 SUs/10 rds Cindy
25:37 knees