Warm up: (10 mins)
Skipping 3 min, Movement Flow
Strength
EMOM 10 minutes
Odd: 5 Ring Dips
Even: 6 Cleans 75-80%, 4 Burpees
Cindy on Roids; 15min AMRAP
5 Chest to Bar/Rings
10 Decline Push Ups 24/20
15 Pistols
Notes:
EMOM reps for quality
WOD
Scale C2B to Chin Ups
Decline Push Ups on Box
Total of 15 pistols, Bias the extra reps to your weaker foot. Make sure thigh is in line with your foot. Scale to Air Squats
Scale WOD to Cindy
5 Chin Ups
10 Push Ups
15 Air Squats
7pm Beginner
Warm up: (10 mins)
Double Unders 5 min
Strength (15 mins)
Bent Over Row 5 x 5
Shoulder Depressions 10 reps x 4
WOD- Partners
5 min AMRAP
2 Sandbag Carries & 2 Sprints = 1 round
5 mins AMRAP
P1 = Row 100m = 1 round
P2= Deadlift hold 90/70
5 mins AMRAP
Max Reps Shoulder to OH
Accessories:
Deadbugs 3x
