Choose Your Own Adventure – Benchmark WOD “Cindy” or “Mary”

Aug 18th, 2020

Category: Uncategorized

Choose Your Own Adventure – Benchmark WOD “Cindy” or “Mary”

Dan

Indoors Primarily

Warm Up

2x
10 Burpees
10 Bootstrap Squats
10 Scap Push Ups
10 Pike push ups – Use AbMat as target

Then

3x
8 Prone I’s, Y’s, T’s, W’s

Mobility
Chest Rolling
Lat Rolling

Indoor MIdline Madness
2 Rounds
:30s Each movement, straight through
Hanging Around the Worlds
Plank
SL Strict T2B – foot to opposite hand
Hollow Rocks

Rest 30s

Outdoor Midline Madness
2 Rounds
:30s Each movement, straight through
Sit-ups
Plank
Single Leg V-ups
Hollow Rocks

Rest 30s

Benchmark WOD

“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
20 minute AMRAP
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

Outdoor WOD
5 Single Arm KB Clean 53|35 each arm
10 Push-ups
15 Air Squats

Scaled – 10 Kettlebell Swings

Extra Work
Every 30 Seconds for 12 Minutes
1 Full Snatch*

*Start at 60% and build throughout the 12 minutes to a heavy single