20 rounds – Wed 3.28.18

 In W.O.D.

Today’s workout is Cindy.  If you are able to complete at least 20 rounds of Cindy, try Mary.  Either workout you do, the skill will warm you up for both!

Skill: Pistols or handstand push ups

Conditioning:  Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Compare to 8.14.17


Related content:
• The Kipping Pull-up
• The Push-up
• The Air Squat

Scaling this WOD
Beginner and intermediate athletes should focus on improving their Cindy score. Find movement modifications and rep schemes that allow for at least 5 rounds to be completed unbroken with minimal breaks between movements.

Beginner
Complete as many rounds as possible in 20 minutes of:
3 ring rows
6 push-ups from knees
9 squats

During the ring rows, place the feet in a position that allows you to complete at least 5 consecutive reps. Moving the feet further away from the rings will make them more difficult. Try to complete each set of squats in 2 sets or less. If you can complete 15 rounds of this version of Cindy, next time try increasing the reps or performing more challenging pull-up and push-up variations.

Intermediate
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

If you cannot complete the pull-ups in 2 sets at any point during the workout, use a light band for assistance. If you can’t complete the push-ups in 3 sets, switch to push-ups from the knees. Note how many rounds you complete before modifying the movements. On the next attempt of this workout, try to complete more rounds before modifying.

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