Pull ups Str-back squat 5-5-5(40%-50%-60%), Wod 15 burpees Wod 25 ring rows 40 m of bear crawl, Wod 1 min flutter kicks, Wod Nancy Efficient to Run 20 leg raises hanging from bar, Wod 10 ring dips 3 rounds of Cindy. 15 PVC OHS 40 push ups WOD Cool Down: stretch and roll 20 DB power snatches R-35/25 Box jumps 24/20, Cool down 50 KB swings (Russian) 53/35 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod High knees WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats Strength and Skill: press 5-5-5-5-5 For time, Warm up 10 min AMRAP, Warm up 25 deloaded push-ups 10 pull ups Going even 10 seconds per minute slower will take three full rounds off your scoremaking this the most important part of your strategy. Cool Down: stretch, Warm up: 5 minute foam roller, 10 Turkish get ups, 2 min wall sits(sit on the wall with your legs at 90deg Str- Back Squat 5-5-3(3-3-3) Cindy is a CrossFit benchmark WOD used to assess an athlete's progress over time. This scheme for general orientation in the alternation of load types. In the mobility section, categorize it by the common movements you find in CrossFit. Str-Front squat 1-1-1-1-1RM Know swings 53/35 20 jumping lunges, Wod 1 min rest 1000 m row It forces your nervous system to wake up before the clock actually starts. AMRAP 10 min 4 rounds, Wod 3 rounds, Str- front squat 1000 m row 10 Turkish get ups Strength and Skill: power clean 3-3-1-1-1 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges Burpees (jump to bar) Strength and Skill: deadlift 1-1-1-1-1 30 pull ups 7 push presses 95/65 Str- deadlift 3-3-3 For example, if you take an average of one minute, youll get a score of approximately 20 rounds. 15 min AMRAP, WOD 10 bar facing burpees -50 burpees CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Str- press- 10-5-3-2-1 But youll need to pay special attention to your thoracic spine, shoulders, and wrists. 15 push ups 40 m bear crawl, Wod While movement prep will increase ROM, the primary goal is different. 2 rds, 10 clean and jerks Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. 10 min of max KB swings. 20 double unders Ring rows, Wod 200 m sprint 4 front squats 9 push jerks, Warm up 6 rds for time, Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts, WOD 10 min AMRAP, Warmup: 200 m farmers carry 3 rds for time 5 Hang cleans 155/105 For time, Cool down: 3x15reps Tricep Band pull downs, Wod 10rep x 3 sets of DB lateral shoulder raises. 40 m Sprints Complete as many rounds as possible in 15 mins of: If you arent good at push-ups, do sets of 7 and 3, 6 and 4, or 5 and 5 in the early rounds to save your arms. When looking for a workout, you need to consider many parameters in order to find what you need. 3 min jump rope Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. 800 m run for time, Warm up 10 sit ups 2 min rest 10 knees to elbows 1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. 10 ring dips 10 Hang power cleans 115/75 10 DB curls Use The First 5 Minutes To Feel Out Cindy. 12 min cut off, Warm up: 5 minute foam roller, 100ft lunges, 100ft broad jumps, 100ft crab walk Its a repeatable skeleton of a warm-up you can do every time you go to the gym, and still not repeat warm-ups. Plank hold -push ups 5-5-3(5-5-5)-Max reps at 40%, Str- Back Squat WOD 11 eight count flutter kicks 12 pull ups 5 min jump rope WOD Cindy WOD: CrossFit Benchmark Guide and Strategy, 2. Home CrossFit WODs Cindy WOD: CrossFit Benchmark Guide and Strategy, CrossFit TimerWeighted VestCrossFit GlovesLifting StrapsCrossFit Hand GripsElbow SleevesKnee WrapsKnee Sleeves> View All CrossFit Equipment, Calisthenics GlovesHand Grip StrengthenersResistance BandsOutdoor Pull-Up BarsPortable Dip BarsGymnastic RingsBattle Ropes>View All Calisthenics Equipment, Cenegenics ReviewBucked Up Preworkout ReviewOptimum Nutrition Serious Mass ReviewXtend BCAA Review, Best HMB SupplementBest Estrogen BlockersBest L-Glutamine SupplementsVascularity SupplementsBest DHEA Supplements> View All Recommendations, CrossFit Workout GuidesCrossFit WOD Library, Calisthenics Workout GuidesCalisthenics for Beginners, About UsPrivacy PolicyTerms of ServiceContact UsAffiliate DisclosureSitemap 2022+ ATHLETICMUSCLE.NETALL RIGHTS RESERVED. 10 min AMRAP, Warm Up: 400 m run, 20 burpees 2 min max shoulder to overhead 75/55 20 ring rows(5 sets), 50 weighted box steps 53/35 20/16 Both incorporate the squat and/or press. Cool down: stretch, Warm up: 5 minute foam roll, death by ten meters A bunch of us are headed out to support our competing athletes this weekend at CrossFit Magnoliascompetition. For time, Warm up Handstand push-ups As many rounds as possible in 20 minutes: Watch Cindy performed on a home pull-up bar in this video. 200 m run 50 wall balls Regular push-ups here. 10 burpees box jumps 24/20 100 sit ups, Str- press 3-3-3-3 Butt kickers 2 3 rounds for time Either put them some place you can reach them or have someone count for you. Scale the time on this workout before scaling the movements. 15 push ups Take a blank piece of paper and make 4 boxes on it. 50 sumo deadlift high pull 10 min AMRAP, Str-Shoulder Press (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 10 over the bar burpees 200 m jog 10 KB swings53/35 All the way to 1 of each 200 m -50 shoulders2 overhead 65/45 3 min rest 5 rounds for time, Wod 3 rounds for time Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. And, it takes into account the specific movements you will be performing that day. Incorrect form can sometimes be why you cant break a current PR. Str-press 3-3-3 2 min flutter kicks 15 min AMRAP, Wod Med ball sit ups, Wod 3 min jump rope 5 min jump rope 20 PVC deadlifts, Wod 2 rds, WOD Str- weighted pull ups 30 sit ups 50 push ups 800 m run Then 50 sit ups For time, Warm up 5 rounds. 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up 100m bear crawl, Warm up: 400 m run, 20 lunges 2 sec hold at the bottom, Warm up: 500m row, 20 Pvt good mornings, 20 pvc deadlifts, WOD Strength and Skill: 5-5-5 back squat Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. 5 rds for time ring rows Whether its handstand push-ups, kipping pull-ups, or endless overhead squats and snatches, CrossFit demands a great deal of mobility from every single joint. 20 lunges with plate overhead 45/25 Thanks Mike and CrossFit Steamboat for allowing me to WOD . 15 min cut off 8 ring dips 5 rounds for time, Warm up 21-15-09-15-21 3 min shoulder to overhead 55/35, Str-deadlift 5-5-3(5-5-5) Bend your elbows so that your body can move up by a few inches and then hold the position for about a second, letting the tension build up, before releasing and letting yourself down, and then repeat. 5 Ways You Butcher Your Push-Ups, Work 1-on-1 10 front squats 225/135 3 min mountain climbers 3 deadlifts @ 60% 5 burpees, Str: deadlift 5-3-1 AMRAP 20min 5 Pull-Ups 10 Push-Ups 15 Air Squats Man makers, 5 min roll 3min max OHS 65/45, WOD About the wod. BarBend is an independent website. 10 power cleans 95/65 Also make sure youre working in plyometricsmovements where youre exploding your effort. 50 box steps Answer: Check out this book Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. 30 double unders 15 squat cleans 115/75 Strength and Skill: hang power clean 5-4-3-2-1 10 Wall Plank-to-Supports 400 m run Cool Down: stretch, Warm up: 5 minute foam roller, 200 m run, 20 squats- 3 rounds 3 rounds, Wod 50 superman(back extensions) Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. 3min max back squats 175/105 Over the bar burpees 10 front squats Wod 3,5,8,12,15 10 over the bar burpees About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . 20-15-10-05 100 lunges Push ups, Warm up: 5 minute jump rope 20 one lt arm dumbbell snatches 2016 Superbadassworkouts.com All rights reserved. 5 rounds NOT for time, Warm up 5 min row 100 flutter kicks, Str-Front Squat 5-5-5(5 sec hold at bottom of each rep), Wod 3 rounds 4 time 2 min max jumping air squats, Wod 10 one arm KB clean and jerk 53/35 Str- Deadlift 5-5-3(3-3-3) 30 Clean and jerks (135/95) 800m run 21-15-9 Duffle bag, luggage, big pillow whatever works :)Ways you can support theCrew \\/ bigmanmedia.org/support-the-crewOnnit -https://onnit.sjv.io/John10% off all Onnit Suppliments - http://onnit.sjv.io/c/1313288/393256/5155My UBER Comfortable Desk Chair-https://secretlab.corfsn=2108517.982f0\u0026utm_source=refersion\u0026utm_medium=affiliate\u0026utm_campaign=2108517.982f0Camera Gear: (a7Riii, a6500, rode, zhyuin)https://kit.com/BigManMedia/my-camera-gear-for-vlogs-and-pro-servicesComputer Build -https://kit.com/BigManMedia/my-dope-of-a-computer-buildJoin Our Badass Fitness Community - (Non Affiliate)https://www.crossfitxtremeathletics.com/maddox-method-fitness-program-for-results20% off RockTape Stuff - (Non Affiliate)Code at Checkout: BIGMAN20#bigmansyndrome #nosmallcreator #vlogmasINSTAGRAM - @bigmansyndrome Check out this awesome Cindy video from SGPT Coach Tom Coffey. 25 sit ups 5rds, WOD This is where skills training comes in handy. 15 mins, Str-press 5-5-5(10 sec hold at the top of each rep), Wod 400m run 30 hang power cleans 115/75 Side shuffle 4 rounds not for time, 10 KB cleans 53/35(1 arm)left Cool Down: 100 sit ups, stretch, Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges E3MOM These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily. 20 push ups Tabata I stopped for a breath and told myself I wouldnt settle for 17 I wanted that 18. Max vertical Running, rowing, biking, and jumping rope are popular options. 5 min jump rope 100 Burpees, Warm up 1000 m row, 100 flutter kicks In general, a great CrossFit workout can be broken into 4 components: A post shared by Stacie Tovar (@stacietovar) on Dec 2, 2017 at 7:49am PST. They do not help in creating the right form or gains. CA License # A-588676-HAZ / DIR Contractor Registration #1000009744 30-25-20 25 push ups Cool Down: stretch, Warm up 20 Turkish get ups 53/35 Pull up ring dip For time, Wod 50 m heel touches 20 meters of catipillers, Wod For time, Cool down 5 min foam roll, 800 m run, 20 burpees Ring rows and ring pull-ups are also good. 3 Kipping Pull Up or 3 Jumping Pull Up So if on Tabata round #1 you do 15 kettlebell swings, you want to hit 16+ for round two. Air Squats - Equipment (medicine balls, rowing, crossfit racks, barbell, dumbbells or kettlebell etc. Besides being an original CrossFit benchmark, Cindy is also a great workout to practice for the hero WOD Murph. 5 floor press 155/105, Warm up 2 rds Str-back squats 1-1-1-1-1 Elizabeth 15 DB presses 500 m row 15 dive bomber push ups 75 double unders 15 DB thrusters 35/25 deload 5-5-5 2 Stunden Sgen und Strucher schleppen gilt wohl als Sport! It improves your ability to move well. 10 power cleans 20 minutes, as many rounds . 100 squats Wod 5 min Roll, 200 FEET lunges, 200 FEET bear crawls. 20 lunges w/DB 35/25 20 Burpees KB swings Cool Down: stretch, A WebSalesGroup.com Design | All Rights Reserved, 3 sets of max push ups with plate on back, Str-back squat 5-5-5(5 second holds at the bottom of each rep), Str- weighted planks 1-1-1-1-1 (max effort each set), Strength and Skill: Back Squats 10-10-53RM, Warm Up: 5 min roll, Arm bar stretch, 20 PVC good mornings, Strength and Skill: Weighted Dips 5 rounds, Not for time(Make sure the have at least 35 min to complete, Strength and Skill: Push Press 3-3-3-1-1-1, Warm up: 100ft of lunges, 100 ft of broad jumps, Warm up: 200 m row and shoulder mobility( go right into strength, might take some time), Death by KB swings ( record weight and rounds), Warm up: 3 min row, 3 min mountain climbers, Warm up: 100 double unders, 10 Turkish get ups, Warm up: 200m farmers carry, 100 ft broad jump, Warm up: 5 min row, 3 min plank, 2 min mountain climber, Warm up: 200 m run, 4 Turkish get ups. 100 flutter kicks 50 air squats 5 rounds for time, 18-15-12 WOD Do not allow monotone work and maximally alternate exercises and modalities. Warm up with air squats, Australian pull-ups and incline push-ups. 10 KB around the worlds(both ways) 25 push ups Toes 2 Bar I have tried these before and they worked fine. WOD Angie 5 min of rage ball You should wear hand grips for the pull-ups on this workout to save your hands. 400 m run 3 min plank(center/side/side Mountain climbers 20 push ups (1). 50 med ball cleans, Bench press 5-3-1 7 thrusters 95/65 - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. 5 rounds of Cindy, WOD WOD 'Annie meets Cindy' 50 DUs 50 abmat sit ups 1 round of Cindy- go strict pull ups for an extra challenge 40 DUs 40 abmat sit ups 2 rounds of Cindy 30 DUs 30 abmat sit ups 3 rounds of Cindy 20 DUs 20 abmat sit ups 4 rounds of Cindy 10 DUs 10 abmat sit ups 5 rounds of Cindy **time cap 30:00** Ci . Strength: floor press 10-10-10-10 30 sit ups 50 ring push ups 5 min roll Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks. 20 ring rows 1 mile run, Warm up- 200 m Farmers carry, 30 push ups, 50 sit ups Wall balls and sit ups For example, only perform two or three muscle-ups instead of 10 if needed. 10 Snatch 115/75 100 pull ups 5 front squats 155/105 Cool Down: stretch, Warm up: 5 minute foam roller, 400 m run w/ DB,15 dive bomber push ups, 30 toes to bar Burpees, Cool down: 100 flutter kicks 30 Squat cleans 95/65 During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". 5 rounds. 21-15-9 Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Google+ (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Reddit (Opens in new window), Sunny Health and Fitness Indoor Cycling Bike Reviews and Guide, Starting Strength Routine A Complete Workout Guide, HCG Diet Plan For Weight Loss Phases Explained, The Science Of Getting Ripped Fast UPDATED 2019, Guide For Getting Healthy & Fit In 2019 If You Dont Have Much Time, Nordictrack GX 4.7 Review UPDATED 2018 Nordictrack Recumbent Cycles, Weslo Cardiostride 4.0 Review Weslo Manual Treadmill UPDATED 2017, Giordano Libero 2.0 Review Mens Road Bikes Review 2017. Supplementing your day-to-day training with warm-ups is, plain and simple, one of the most accessible ways to improve your CrossFit game. Hooyah!" DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. 3 rounds for time 10 box jumps Squats, Warm up 15 kB swings, 20 lunges with kB, 25 situps. .Whereas both Houses of Congress have, by their joint committee, requested me to recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:. Cool down: stretch and roll, Warm up: 5 min jump rope, 2 min plank, 30 lunges Cool: stretch and roll, Warm up: 1000m row 5 front squats 95/65 Tabata push ups 4 rounds Floor or bench press 30 ring dips 4 rounds, Wod Workout 23.3. 20 min cut off, Warm up 5 burpees, 200m sprint, 5 burpees 10 ab rolls 5. 2 min rest Strength and Skill: split jerk 1-1-1-1-1-1 That said, this CrossFit warm-up will set you up for success by touching on every component you need to become the best functional fitness athlete you can be. From that point on, your goal is to sustain that pace. Str-Deadlift 1 Med ball cleans Toes-to-bars 20 PVC deadlift Cool down- 100 flutter kicks, Warm up: 100ft butt kickers,100ft of lunges, 100ft of high knees, 10 jumping squats AMRAP 15 min, Cool down 50 weighted lunges, 12 min AMRAP Strength and Skill: back squat 5-5-3-5-5-5 Cool down Strength and Skill: split Jerk 1-1-1-1-1 3 rounds for time 3 min AMRAP Flutter kicks * If youre going to perform an upper body-focused WOD, pedal only with your arms for the last minute or two of your aerobic warm-up. 100 push ups Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. 5 Thruster 115/75 35/25 Do you have a tip for how I can make sure Im getting better nutrition? WOD 4 burpees 30 push ups 5 pull ups 150 air squats, Warm up Wod 100 m broad jump, Warm up: 1000m row, 15 pvc good mornings, 10 pvc deadlifts, WOD 25 push presses DB 400 m sprint Strength and Skill: press 1-1-1-1-1 Str- squat clean 1-1-1-1-1 KB swings 70/53 50 thrusters 10 DB presses Cool down: stretch and roll, Strength: power clean 5-5-5 20 push ups 40 KB SDHP 53/35 800m run Ring dips Ring rows 12 min AMRAP, Wod DB lunges 35/25 Cool down: Childs pose to cobra, stretch and roll, Warm up: 5 minutes jump rope, 25 push ups 5 Bent over rows 115/75 Wod Tabata squats 4 rounds 15 Dive bomber push ups For time, Wod 9 thrusters Back to WOD Generator 7,649 WODs and counting 20 one arm DB hang power snatch Cool down: stretch and roll, Warm up: 3 rds of Cindy 15 med ball cleans 2 rounds, Wod (is used only in crossfit workouts: M = monostructural metabolic conditioning or cardio, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts) Str- The following are some Cindy WOD Tips and Strategies that can be followed to make it as effective as possible. 500 m row 75 push ups AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time. It's free to use! It was a great pleasure to meet all of you and spend some time training there. To maximize your opportunity to get stronger, more muscular, and better conditioned with each workout, here is the best CrossFit warm-up as well as how to customize it to suit your needs. Because CrossFit WODs are meant to be physically unpredictable, it can be very grounding to add a consistent style of warm-up. 10 front squats 135/95 For time, Warm up: 400 m run, 20 lunges,10 knees 2 elbows Str- Bench Press 5-3-1 Another way you can improve your Cindy scores is to try other workouts like Angie (or half Angie) and Chelsea to workout in a similar manner. 10 floor presses 95/65 300 squats Mike + Ronnie were welcoming, inclusive and clearly very knowledgable. 3 min jump rope 100 squats 2 deadlifts at 60% of 1RM, Wod- Wod To perform this correctly you need to first stand with your feet apart, toes pointed out and arms loose by your sides. 1000 m row -high knees 20 push ups 50-40-30-20-10 25 kb swings 5 squat cleans 155/105 WOD CONNECT is the best solution for tracking, coaching and managing functional training. Here are five tips for getting a great score on Cindy. Helen Workout Tips 10 deadlifts 313/225 Wod 5 pull-ups. Str/Skill: back squat davenport, fl crime rate P.O. 400 m run WOD 10 SDHP 12 cleans and jerks 5 man makers 7 box jumps - Exercise. When this is easy, progress to 10. Bear crawl, Wod Can a resurrection fern help us get through this pandemic? 3min rest 12 sit ups 5 rounds(break set up however you want), Warm up 5 rounds for time( 15 min cut off, Str- dead lift 10-10-10-10-10( reps are unbroken and not dropped. Strength and skill: power snatch 1-1-1-1-1 By the end of five minutes, you should be breathing steadily (not gasping) and have an idea of what a comfortable pace is for you. 5 min foam roll 5 Lunges w/KB in Rack position 1000 m run 20 pull ups CrossFit es una marca registrada en la Unin Europea, 1 propiedad de CrossFit Inc., que designa un mtodo de entrenamiento basado en ejercicios constantemente variados y peso con barra, con movimientos funcionales ejecutados a alta intensidad. 5 Front Squats 135/95 To prepare yourself for each WOD (workout of the day), its essential to get your brain and body into the right space. Even if your warm-up feels like a second workout, its worth it. 50 double unders 5 rounds of Cindy Heres a skeleton that any good warm-up. 10 KB twists Kb swings 53/35 Deadlifts 135/95 5 min roll 12 Knees to Elbows Str: back squat (5-5-3)5-5-5 4 burpees The Cindy WOD is one of the CrossFit Girl WODs. 20 DB curls 5 rounds for time, Warm up This focus will serve you very well when youre entering the so-called pain cave in the middle of a tough workout. 5 Hang Power Clean Cool down: stretch and roll, Warm up: 5 min jump rope This is because these three exercises hit all the major muscle groups in your body and because of their intensive nature you continue losing calories even after youre done, once your body is cooling down. 400 m run WOD JT 10 med ball cleans You dont need to take rests in between because each of these exercises hits a completely different muscle group and so while you perform the other exercises, your previous muscle groups can regain their strength, thus allowing you to go at it in full force. To Achieve Your Goals. 3 front squats 155/105 Warm up 20 calve raises w/ bar on back 20 lunges 10 Romanian Deadlift 10 bent over rows(5sets) 100 air squats 4 Med ball cleans Perform Tabata routines (7 rounds of 20 seconds of work, 10 seconds rest). Str-press 5-5-5-5 5 toes to bar The Cindy WOD is comprised of three bodyweight movements - pull-ups, push-ups and air squats . A warm-up is meant to elevate your body temperature while preparing your muscles, nervous system, and mind for your workout. Shoulder to overhead 100 m walking lunge with plate overhead 45/25 75 push ups how do legal encyclopedias direct researchers to primary authorities? Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight. 40 Double unders 15 squats Strength and Skill: Strict Press 5-5-5-5-5 5 bent over rows 115/75 One arm DB snatches(switch hands however you want) 35/25 5 rounds for time, Wod Strength and Skill: press 5-5-5-5-5 As a rule, such a workout consists of a large number of exercises and repetitions that must be completed in a minimum amount of time. Wod Ring L sits 100 sit ups 10 dips Double unders 10 lunges holding KB over head right hand Rest 2 min Standing tricep skull crushers 310, Wod 30 kb twists 25 ring rows Cool down: stretch, Warm up: 5 minute foam roller Believe it or not, people skimp on squats more than youd expect on this workout. KB swings 20 med ball cleans For time, Cool down
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