WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat

By / July 26, 2022

Workout: Cindy Rella
A new Benchmark workout with a play on traditional Cindy!

AMRAP 6 Min:
3 Strict Pull Up
6 Feet Elevated Plate Push Up
9 Plate Front Squats

Rest :90

AMRAP 7 Min:
4 Chest to Bar Pull UP
8 Hand Release Push Ups
12 Jumping Air Squats

Rest :90

AMRAP 8 MIN:
5 Pull Ups
10 Push Ups
15 Air Squats

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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

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AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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