Wednesday 12/18/2013 WOD
Warm up
Day 3 of
3 sets of
“Double Under CINDY”
5 strict pull ups
10 Push ups
15 Air Squats
15 Double Unders in between each movement
Strength/Skill work
Barbell Clean Prep
Kipping T2B prep
Workout prep
Hang power cleans
3 sets of
5-6 reps
build up to working weight
Training (Met-Con)
In teams of two both athletes must complete
7 Rounds for time each
7 Power Cleans (165/115)(185/135)
7 Push ups
7 Toes to bar
Partner B chases Partner A until the workout is complete. You cannot overlap your teammate.
Scale options
Scale weight on the power cleans
Scale T2B with knees to elbows
2013 12 17
12:09 @ 95#
REALLY diggin’ the CINDY repeats. Im seeing progress in everyone in just a few days. Practice, practice, practice.
15:45 partnered with Allison (65# and 85#) Fun one!
Thanks for the extra push today, James!
16:40 RX @ 165 with John F
No gas in the tank this morning. Running on Christmas cookies and Blue Moon.
Nice work this morning Jeff!!! Thats the breakfast of champions!!!
“If you want a burger you have to kill the cow.” – Coach Q may be out of ice breakers but his mantras rock. Team Kaz and Kaz: 14:30