WOD = 2 rounds for reps
5:00 “”Lunging Cindy””
5:00 bike
Partner one performs 5:00 of Cindy while partner 2 bikes for 5:00, then switch. Repeat for 2 rounds (20 minutes).
One round of “”Cindy”” consists of 5 pull-ups, 10 push-ups, and 14 alternating lunges
Advanced athletes can jump lunge
Aim for strict pull ups if possible.
If crowded, some people can row or coach can wipe down bike between exchanges. If exchanging bikes. One person can start on the bike while others do lunging cindy
WOD= 12 Min AMRAP
-5 deadlifts (up to 185/125)
-10 bar-facing burpees
-20 hollow rocks
WOD :Back squat
-work up to a 5 rep max tempo squat (3s down 3s in the bottom)
-work up to 5 rep max pause squat (3 s in the bottom)
-work up to 5 rep max squat (blast out of the bottom)
-20 reps (one set) at 65-70% of 5 rep max.”
WOD = Bike 10 sets of 12/9 calorie sprints with 2 min rest between sets.
The first few rounds should be 30-40s or less. Then try to hold on.
Advanced athletes do 15/12 cal
Wipe down bikes between people if needed