warm up for cindy wod

Wod Ring rows Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. 25 PVC Deadlifts, Cool down: 310 DB lateral Shoulder raises, Wod This focus will serve you very well when youre entering the so-called pain cave in the middle of a tough workout. Knees to elbows. Do scap pull-ups, scap push-ups, and a little light cardio to warm up your legs for Cindy. Types of crossfit workouts. 12 min AMRAP, Wod It is also necessary for the normal functioning of this site. 5 bent over rows 115/75 Related: Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds) on Dec 2, 2017 at 12:51pm PST. 10 Rope climbs 3 rounds, Wod Wod- 25 wall balls Any crossfit workout belongs to only one of the types, and cannot be different at the same time. Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. Use Cindy as a way to mentally and physically prepare for Memorial day each year. 20 hang power cleans 135/95 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. 10 bent over rows(5sets) 10 deadlifts 313/225 15 Air Squats 100 ring push ups 4 rds, WOD 25 double unders 30 thrusters 65/45, Warm up: 10 Turkish get ups, 20m caterpillar, WOD WOD Wod Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. Use The First 5 Minutes To Feel Out Cindy 3. 30 sit ups The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. 20 super mans(back extensions), Wod 3 rounds of Cindy 100 Burpees, Warm up If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. 5 min foam roll Cool down- 5 min foam roll, stretch, Warm up 10 Turkish get ups, 25 ring rows 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up Pull ups, Warm up 5 burpees 5 rounds, Warm up 5 min jump rope, 100 sit ups 20 sit ups 100 squats 2016 Superbadassworkouts.com All rights reserved. 2020 Sep 22;17(18):6882. 20 jumping lunges, Wod 5 min of jump rope 3 min of max front squat 75/45 10 min AMRAP. 20-15-10-05 Cool down: stretch and roll, Warm up: 400m run with DB Cool down: stretch and roll, Warmup: 800m run 40 push ups 2 min max sit ups Run 1 mile 25 push press 65/45 For each of the four prongs of the warm-up, you can swap out any of the exercises for a similar move that suits your needs a bit better. For time, Wod 2 rounds, Wod 5-4-3-2-1 Cindy is a high-rep workout. 25 sit ups Halos. 15 med ball sit ups For time, 10-9-8-7-6-5-4-3-2-1 50 KB swings 53/35 Easy AMRAP x 10minutes: Strength and Skill: back squat 3-3-3 10 min AMRAP 10 Lunges w/ KB in rack position same side 20 jumping squats At round 16 my mind started to trick me and make me believe that I could slack with only4 min left and I would be happy with 17 rounds. Cool down: Going even 10 seconds per minute slower will take three full rounds off your scoremaking this the most important part of your strategy. WOD 20 min AMRAP CrossFit is a registered trademark of CrossFit, Inc. Murph Workout Tips WOD 3 Push Jerk, Movement Prep/ Workout Prime 1x: (optional) 40 Double unders. 10 goblin squats 3 rounds for time, Warm up 1 min rest 5 m jump rope 100 sit ups Wod 10 lunges w/ kb in rack position Answer: We like the W.O.D. Back squat 3-3-3-3 WOD, 10 push ups 20 PVC good mornings 200 m run 15 min AMRAP, Wod AMRAP 20min 5 Pull-Ups 10 Push-Ups 15 Air Squats And bench 5-5-3 (5-5-5), WOD 50 kB swings 11 eight count flutter kicks 60 DB Lunges 35/25 5 rounds for time An athlete performs any combination of lifting, jumping, running, and gymnastics movements. 6 Deadlift @ workout weight 10 clean&jerk 135/95 Open again tomorrow. Do not let your lower back sag when performing plank holds or push-ups. DB curls 5 rounds(break set up however you want), Warm up 12 pull ups 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. Putting in that extra effort and approaching a higher intensity during your warm-up can improve your performance during your actual workout. WOD 5 rds 5 Hang Power Clean Str/Skill: deadlifts 3-3-3 10 lunges w/KB 100 pull ups Str-Bench Press 5-3-1 Floor press 10 power cleans 135/95 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD 40 lunges deload 5-5-5 10 bent over row, 3 sets Then, keeping your torso firm and upright, lower yourself further till youve gone down as far as possible. 5 rds for time Need help with your pull-ups? 3 rounds for time. Heres how I would craft my 15-minute warm up, incorporating all 4 components of a great CrossFit Warm Up: Again, the combinations are endless. 1000 m row 53/35 5-5-3- 5-3-1 At that point before I would transition I would repeat to myself- Push em out. 30 PVC power cleans. Strength/Skill: squat (5-5-3) 5-3-1 Think of it as an opportunity to maximize the work out you were already going to do. Toes-to-bars The goal is simple. 800m run There is a standard scheme for alternating loads of different types of training: 1st day - M, 2nd day - GW, 3d day - MG, 4th day rest, 5th day - G, 6th day- WM, 7th day - GWM, 8th day rest, 9th day - W, 10th day - MG, 11th day - WMG, 12th day - rest. 800m run 800 m run 5 front squats 150 air squats 40 box jumps 3min rest Check out this awesome Cindy video from SGPT Coach Tom Coffey. Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. WOD 20 Burpees Band tricep pull downs 3 set of 15 15 push ups If you are having trouble with pull-ups then perform as jumping pull-ups or with a band. 5 min of rage ball, Wod 10 squat cleans 155/105 If you cant do pull-ups, sub ring rows or jumping pull-ups. Make sure youre taking full recovery days and working in active rest days. Work sprinting and HIIT workouts into your training routines. 5 min foam 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. If you want to show up and execute at the highest level you can, youve just got to warm up. 100 squats, 5 min roll Cool Down: stretch, Warm up: 5 minute foam roller You may also look forward to a specific mode of aerobic training before your workout. 40 m of side shuffles,high knees, karaokes, Str-bench press 6 burpees Then Str- One leg on the bench lunges (each leg) Then 15 DB curls 12 cleans and jerks The goal is to push yourself harder than you previously thought you could. 10 pull ups Wod 20 KB swings 4 rds for time 30 sit ups 10 KB swings53/35 Str/Skill: deadlift 3 rds 25 min cut off, Str: back squat 5-3-1 10 ring push ups Push ups 9 Med ball cleans Strength: bench press 5-5-3 (5-3-1) Strength and Skill: deadlift 5-5-5 Cool Down: 3x 10 DB lateral shoulder raises then stretch, Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts, Strength and Skill: deadlift 5-5-3-5-5-5 I use Athletic Greens in my shakes (or mixed in water or milk) to make sure Im getting the nutrients I know I need for performance. 3 rounds for time 21/ 18/15/13/11/9/7/3/1 Rest 2 min 25 Snatch 96/65 3 min jump rope Happy Birthday America, Warm up: 400m run, 10 pull ups, 20 push-ups, 30 squats, Strength: back squat 5-5-3 (5-5-5) 50-40-30-20-10 Holiday schedule: 11-27 closed, 11-28 10am only. how do legal encyclopedias direct researchers to primary authorities? Wod Join us. 21-15-9 CA License # A-588676-HAZ / DIR Contractor Registration #1000009744 Ring push ups Answer: Yes; check out the SEALgrinderPT Membership. CrossFit isnt easy. Max vertical 9 pull ups 75 lunges with DB 35/25 30 pull ups For time, Warm up: 400 m run, 20 lunges,10 knees 2 elbows Bench 20 PVC deadlift 15 med ball cleans, Str- Back squat Wall balls and sit ups 5 toes to bar 10 ring dips 800 m run, 25 mountain climbers STEAMBOAT STRENGTH AND CONDITIONING - All Rights Reserved. "Mary" is a WOD where you should go mostly unbroken. 21-15-9-5 Each crossfit workout doesnt look like the previous one, and it is possible that even during the year you will not have any repetitive training. Str- press 1-1-1-1 200 m farmers carry Whereas the aerobic training for non-CrossFit workouts might involve walking or even jogging, youll likely steer toward more CrossFit-style aerobic activities here. 4 Rounds. No matter which strength sport you love most, a warm-up will help you love it more. 100 double unders 3 min rest Deadlifts 225/135, Wod I use Push Press Timer cause its awesome!Alternating Lunge (R1 Forward, R2 Backward)Arm Swings (R1 Across body, R2 straight arm Up)Straight Leg KicksPlank Ups Crab TwistsRussian KB SwingsYou will go through twice. 10 Heavy KB shrugs Follow along and get. 20 kb swings 53/35 15 sit ups It's free to use! 8 ring dips WOD Its not all arm and upper back strength. (is used only in crossfit workouts: M = monostructural metabolic conditioning or cardio, G = gymnastics, bodyweight exercises, W = weightlifting, powerlifting and olympic lifts) Score is the total number of rounds and reps completed before the 20-minute clock stops. 25 reps SDHP 53/35 Or at least, a warm-up will help you perform better which, in turn, will probably be something you love. 3 rds, #2 not for time WOD Flutter kicks 40 m of High knees, butt kickers, lunges, broad jumps Warm up 20 med ball cleans, WOD 1 min rest 200 m run *** If your main or secondary strength moves are particularly challenging and doing 10 reps will tax you too much, perform fewer reps as needed. AMRAP, Back squat 5-5-5 Str-power cleans 5-5-5 100 m run Squats with DB 35/25 WOD 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. WOD 15 pull ups 15 GHD sit ups If you havent done Cindy before (or recently), do a test round of the workout about five minutes before 3-2-1 go. 25 minute AMRAP, WOD Wod 3 min max push press 75/45 400m run In the movement prep section, list light movements specific to the 7 human movements. 100 pull ups 100 sit ups Kb swings 53/35 20 min, Cool Down: 3x 10 over the head DB tricep extensions then stretch, Warm up: 500 m row, 50 sit ups, 30 push ups A great warm-up doesnt take a long time. 10 ab rolls Cool Down: 5 minute foam roll, stretch, Warm up: 25 ring rows, 50 sit ups, 50 supermans -broad jumps, Wod400 m sprint. 5 front squats 135/95 If the cardio youre doing is so intense that you cant hold a conversation with the person next to you, its too much. The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. 1000m row 200 m run If youve made it this far, youve bought into the importance of warming up. Check out WODFitters Hand Grips for Pull Ups @ Amazon.com. Squats, Warm up E3MOM Do your push-ups and squats near the pull-up bar. 10 Turkish get ups This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). 5 min roll 50 push ups So if on Tabata round #1 you do 15 kettlebell swings, you want to hit 16+ for round two. 1000 m run What joints will need to move through a full range of motion without pain or tightness? 10 Floor press Before moving on to WODs description, lets define the concept of Crossfit briefly. 800m run Strength: bench 3-3-3 3 rounds for time 10 floor presses 135/95 1 min rest between sets, WOD 40 m of bear crawl, Wod 20 ring rows(5 sets), 50 weighted box steps 53/35 20/16 Email us: info[at]barbend.com, warming up thoroughly before strength-training sessions, full warm-up before strength training sessions, Assault AirBike Review (2022) Feel the BURN? 3min max OHS 65/45, WOD Skills training is the most specific portion of your warm-up. 5 squat cleans 155/105 (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) Strength and Skill: Strength and Skill: deadlift 1-1-1-1-1 25 push presses DB 10 ring push ups You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 5rft Record best lap and slowest lap, Warm up 3 min of max push ups WOD 30 strict pull ups WOD 15 ring rows, 5 sets Your chin must go over the bar on each rep. 50 flutter kicks. Str back squat 5-5-5 If your lower back is sagging, find ways to improve your core strength. Need help with your pull-ups? for time Fran 10 DB curls Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row Str-floor press 5-5-5-5-5 3 min AMRAP 15 ring rows 50 air squats 2 min rest 20 PVC deadlifts, Wod Answer: This happens to me, too. -burpees 2 rounds, Wod 2 min max shoulder to overhead 75/55 3 min of thrusters 95/65, Warm up: 5 minute foam roller, 50-40-30-20-10 200m lunges 10-9-8-7-6-5-4-3-2-1 It was a great pleasure to meet all of you and spend some time training there. Air Squats 5RFT, Warm up 10 min cut off. Push ups - Modality. Warm up 1000 m row 400m row 5 burpee pull ups 21-15-9 Warm up 21-15-9-5 Also make sure youre working in plyometricsmovements where youre exploding your effort. With all these body weight movements ROM is key your first rep should look like your last dont cheat the ROM as you get tired that wont make you any fitter. 5 rounds ( not for time, but 25 min cut off) E2MOM-12 minutes, Press 5-3-1 15 DB shoulder raises 100 flutter kicks Follow along and get something done in less then 20 minutes. 5-5-3(3-3-3) Max reps @50%, Wod Push ups 3 rounds for time, Warm up 2 min mountain climbers Front squat 2 rounds, Wod 25 double unders 12 min AMRAP 135 pound Clean and jerk, 30 reps 200 m sprint Warm up 200 m run, 10 SDHP #35/25-2 rounds. 50 leg lifts, Warmup- 5 min roll, 400 m run, 10 burpees, 20 squats, 50 sit ups 50 one arm DB hang power snatch 3 Med ball cleans 4 pull ups WOD 30 front squats 95/65 Strength and Skill: back squat 20-15-10-05-01 rep max 2 min rest CrossFits offer several popular exercise regimes. WOD 5 Hang Power Clean @ workout weight 10 bent over row Cool down: stretch and roll, WOD Each component of your warm-up so far has been catered toward your upcoming workout, with each aspect getting more and more specific. Your warm-up is an opportunity to maximize your bodys potential to perform those movements. Check out these tips to improve your Cindy PR scores or if youre new to the workout. 20 calve raises w/ bar on back 3 rounds 4 time Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks WOD 5@ 40% 5@ 50% 5@ 60%, WOD This will help you set your pace (#1 key or getting a good score) and also help you warm-up for the WOD. The Cindy WOD Strategy 1. Use The First 5 Minutes To Feel Out Cindy. Wod Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. 15 dive bomber push ups Le WOD CrossFit Cindy. Deadlifts 135/95 The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. 20 one arm DB hang power snatch(10 each hand)35/25lb 12 sit ups Dont be afraid to start breathing fairly heavily during your warm-up. 10 min AMRAP, Warm up 100 flutter kicks, Str-Front Squat 5-5-5(5 sec hold at bottom of each rep), Wod 5 min jump rope Cool down: Childs pose to cobra, stretch and roll, Warm up: 5 minutes jump rope, 25 push ups 3 min max KB swings(Russian) 3 rounds for time 400m run, Warm up: 800m run, 30 push ups, 50 sit ups, 25 ring dips https://www.mensfitness.com/training/5-things-muscle-activation-technique-mat-training-can-do-your-body, https://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warmup?page=2, CrossFit Warm Up Ideas and Routines to Prep for Training, A post shared by Kari Pearce (@karipearcecrossfit), Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds), A post shared by Stacie Tovar (@stacietovar), Best Curved Treadmills for a CrossFit Endurance Training program, Top 6 Best Plyometric Boxes For Your Workouts, How to get started, and a simple tool for always writing a good warm-up, Squat- PVC pipe overhead squats, air squats, Hinge- kettlebell deadlifts, kettlebell swings, Deadlift- glutes, hamstrings, hips, ankles, Oly Lifting- hips, shoulders, ankles, glutes, Overhead Press/Bench Press- shoulders, pectorals, triceps, biceps. For example, start overhead squats and snatches with an empty barbell, a PVC pipe, or even a resistance band ramp up the weight from there. 10 ring or box dips 50 sit ups, Warm up 3 min AMRAP 20 sit ups Cheers! 15 dive bombers push ups, Wod 3 min max push press 75/45, Warm up: 5 minute foam roller, 6 FS 400 m run 800 m run There are three types of load are used: M="cardio", G = gymnastics, W = weightlifting. Burpee pull up 200 m run 15 foot Rope climb, 10 ascents Squats Wod 10-9-8-7-6-5-4-3-2-1 10 wall balls 7 reverse burpee Regular push-ups here. Ring dips At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 50 ring push ups Cool: stretch and roll, 3 rounds of Cindy for warm up WOD It uses three basic bodyweight exercises pull-ups, push-ups, and squats and tons of transitions to separate those who are just fit from those who are fit and smart about how they approach the WOD. Press-1-1-1, Back Squat 1-1-1, Deadlift 1-1-1, three attempts a each life-add totals together, 1 mie run, 100 pull us, 200 push ups, 300 squats, 1 mile run, 5 Thrusters 135/95, 10 toes 2 bar, 15 burpees, 10 push press, 10 burpee paralette jumps, 10 sit ups, 5 push press, 5 burpee paralette jumps, 5 sit ups, Warm up 5 burpees EMOM 5 rds, Warm up: 50m bear crawl, 50m pig on skates, WOD 21-15-09 50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups Cool down: stretch and roll, Warm up: 3 rds of Cindy 100 squats 5@ 40% 5@ 50% 5@ 60%, WOD 25 shoulder to overhead 15 DB presses 50 double unders 5 min foam roll Can a resurrection fern help us get through this pandemic? 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. 5 min jump rope 10 min AMRAP, Str-Shoulder Press Push ups 10 down dogs and cobra stretches, Warm up A post shared by Kari Pearce (@karipearcecrossfit) on Nov 26, 2017 at 3:01pm PST. Thrusters 95/65 All the way to 1 of each What is a good score for the "Cindy" workout? Wod 3 min row Wod 15 reps x 3 sets, pullups, ring ring push ups, bench/floor press, bent over row, 150 squats, 800m run, 150 squats- for time, grace- 30 clean and jerks 135/95- for time, 3 min wall sit, 800m run, 50 box jumps, 400m backwards run, 50 ring push ups, 800m run, 50 wall balls, 400m run, Warm up: 3 min rowing, 400 m run, 30 push ups, 50 sit upsStrength and Skill: Squat Clean 3-3-3-1-1-1, Warm up- 500 m row, 20 pvc pass throughs, 20 pvc OHS Side shuffle Featured Image: Dean Drobot / Shutterstock. 20 PVC good mornings WOD 10 med ball cleans Keep in mind that your ideal pace is not just how fast you can do a round, but a reasonable number you can sustain for all 20 minutes. 6 Wall Squat, General Barbell Warm Up 1x: To Achieve Your Goals. Warm-Up . abbreviation WODis used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. Our specialty is not specializing. For time: Incorrect form can sometimes be why you cant break a current PR. 25 deloaded push-ups Many athletes go out way too hard during the first five rounds of Cindy. It improves your ability to move well. 150 air squats, Warm up 8 kettle bells swings 5 min roll 10 bent over rows Barbell reverse curls 3 sets of 10, Wod 3 min of 2 DB man makers (turtle dove killers) Cool down 10 reps of DB bicep curls x 3 sets, Warm up: 100 double unders, 50 push ups,50 ring rows These are done to exercise the chest muscles and pump up your chest. 1 min rest 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. 17 handstand push ups Going through a full warm-up before strength training sessions can increase your performance in big barbell lifts. WOD 800m run Str- good morning 5-5-5-5-5 25 burpee pull ups 50 Mountain climbers 5 burpees, Str: deadlift 5-3-1 5 deadlifts 135/95 5 rounds, Wod 5 rounds for time, Warm up 5 rounds for time, 18-15-12 Pull ups 300 squats 10 of each 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. Str-deadlift 5-5-5-5-5 200 m farmers carry 12 pull ups You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. 3 rounds 9 Air Squat, D.T Specific Warm Up 1x: every min on the top of the min you have to do 5 burpees. Run 1 mile 10 bar bell curls 45/65 400m run Goblet squats Pulls ups 20 calf raises 5 sets of max weight 400 m run Over the bar burpees 3 min rest 15 barbell reverse curls 1) Simple 3 round couplet. 10 front squats 155/105 10 box or ring dips Strength: floor press 10-10-10-10 20 knees 2 elbow The Cindy WOD is comprised of three bodyweight movements - pull-ups, push-ups and air squats . Standing tricep skull crushers 310, Wod Str- floor/bench press 10-10-10-10 WOD 800 m run 20 push-ups on DBs Strength and Skill: Strict Press 5-5-5-5-5 Wod 2010 Jan;24(1):140-8. DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. As many rounds as possible in 20 minutes: Watch Cindy performed on a home pull-up bar in this video. Typically this is a 20 min AMRAP with Pull ups. 50 pull ups 20 squats A good warm-up also increases body temperature and puts your body's pH at a level optimal for exercise. Str- press 5-5-3(3-3-3) 20 m of (Every time you have to stop do 5 burpees) If you do not have access to dumbells, grab anything with weight (Even if you will use both hands) and pull to chest in a bent position. 10 push ups For time, Warm up Cindy stands out as a benchmark CrossFit WOD. Lock your hips and knees out at the top of each rep, especially the final rep before jumping back on the pull-up bar. Str- squat clean 1-1-1-1-1 100 squats All proceeds go to help the Alief Hot Shots jump rope team get to State. 20 double unders 10 Wall Plank-to-Supports WOD 15 sit ups 10 floor press 5 min foam roll Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. Medball cleans 20/14 WOD 5 dead hang pull ups VisualizationI told myself the day I got my week of workouts that no matter what when I get Cindy I will knock this one out of the park, I was tired of feeling as if I did not have enough so I prepared my mind for the battle that was going to take place during the week. 3 rounds for time(15 min cut off) Str- press Effects of warming-up on physical performance: a systematic review with meta-analysis. 20 minutes, as many rounds . 10 KB twists Warmup Bouldern(Hannah) und Seilspringen(Thorsten), kleine Standard Circuit. 5 min jump rope You may also consider typing this up and laminating it for your gym bag. 21 KB swings 53/35 50 double-unders. -Burpees 20 shoulder to overhead DB 35/25