08.29.2022

Warm Up
2 sets
200m run
10 barbell bicep curls
10 barbell front raise with wrist extension- keep elbows locked out
10 beast to alternating leg through- 5/side
10 perfect stretch- 5/side




WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off

Cindy= 5 pull ups, 10 push ups, 15 air squats



Finisher
3 sets of 45 second gymnastics plank hold
rest as needed

02.07.2022

Warm Up
50 single unders
5 each side Cossack squats
45 seconds wall sit
30 handstand hold


then
3 sets
10 Russian baby makers
10 barbell front squats
10 barbell strict press
5 calf eccentrics each side



Skill Practice
Double Unders
5 rounds of 30 second intervals:

A. towel jumps- grab a towel and place it above the knees. Jump on balls of feet and "grow tall" as you jump. Keep hip open.

B. single arm wrist flips- place the rope in one hand and you will be mimicking the double under with both hands, trying to listen to the cadence of the rope. (complete 15 seconds each side)

rest as needed between rounds


Tips
you have to have rhythm - come up with a three word saying to help -"jump, spin, spin"
Practice for 30-60 seconds jumping and spin, spin of the wrists without the rope- just saying this over and over




WOD
"Cleaning with Cindy"
5:00 AMRAP
500m/450m row
1 round of Cindy
max reps clean & jerk 135/95 95/65 75/55
Rest 2:00

5:00 AMRAP
400m/350m row
2 rounds of Cindy
max reps clean & jerk 155/105 115/75 95/65

Rest 2:00
5:00 AMRAP
300m/250m row
3 rounds of Cindy
max reps clean & jerk 185/125 135/95 115/75

11.25.2021 Partner WOD Classes 8 and 9am

Warm Up
3 sets
10 each side DB strict press
10 prone snow angels
10 feet together squats
1:00 cardio (30 sec easy, 20 sec moderate, 10 sec hard)




Turkey Special

With a partner for time:

Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike

*Alternate rounds with your parter

40 Minute Time Cap

05.01.2021 Partner WOD

Warm Up
2 rounds
Run 200m
goblet squat eccentric isometrics x 6- take 5 seconds to descend, 2 second pause at the bottom
KB leg lift overs x 10 each side
then...
5 sets of the following complex
4 shoulder taps
3 push ups
1 inchworm + perfect stretch each side



Mobility
90/90 hip switches x 5/side
reach, roll, lift x 4/side
bear rolls x 5/side
perfect stretch x 4/side

WOD
"Pre-Murph 2"
With a partner
the runs are done together and the rounds of Cindy are alternating- both people complete full rounds listed
For Time
200m Run
4rounds of Cindy (each person)
400m Run
3 rounds of Cindy (each person)
800m Run
2 rounds of Cindy (each person)
400m Run
1 round of Cindy (each person)
200m Run

**weighted vest is optional
**Cindy is 5 pull ups + 10 push ups + 15 air squats

04.12.19 Annie Meets Cindy

Warm Up
400m Row/bike
10 reps each of T,Y,I prone raises
300m Row/bike
10 reps of PVC Platter squats
200m Row/bike
10 reps of walking lunges

Mobility:
Wrist stretches
Thread the needle stretch x :30 each side
Banded lat stretch x :30 each side
then...
banded walks- lateral and monster 10 reps each direction



WOD
'Annie meets Cindy'
50 DUs
50 abmat sit ups
1 round of Cindy- go strict pull ups for an extra challenge
40 DUs
40 abmat sit ups
2 rounds of Cindy
30 DUs
30 abmat sit ups
3 rounds of Cindy
20 DUs
20 abmat sit ups
4 rounds of Cindy
10 DUs
10 abmat sit ups
5 rounds of Cindy

**time cap 30:00**

Cindy = 5 pull ups, 10 push ups, 15 air squats