Gretchen!

GYM CLOSED

“CinDyT”
AMRAP20
1 Round of DT
3 Rounds of Cindy

*1 Round of DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)
Modify barbell weight or reps to 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks
*1 Round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats
Modify pull-ups using band or ring rows, push-ups to box of from knees, and reps to 5 Pull-ups 5 Push-ups 10 Air Squats

Home Limited Equipment “CinDyT”
AMRAP20
1 Round Dumbbell DT
3 Rounds Cindy

*1 Round of Dumbbell DT:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Clean
6 Dumbbell Push Jerks
Modify weight or reps to 9 Deadlift 6 Hang Power Cleans 3 Push Jerks

* 1 Round of Cindy:
5 Kettlebell Swings or 5 Dumbbell Bent Over Rows (Rt/Lft, if no Kettlebell)
10 Push-ups
15 Air Squats
Modify push-ups to box or table push-ups and reps 5 KBS/DB Bent Over Rows 5 Push-ups 10 Air Squats

Home Bodyweight WOD
AMRAP20
10 Push-ups
20 V-ups or Tuck Crunch
30 Lunges
Modify reps to 5 Push-ups 10 V-ups/Tuck Crunch 20 Lunges. Modify movements to push-ups to box/table or from knees, v-ups/tuck crunch to sit ups, and lunges to stair step ups.

Post score to comments

WOD Guidance
Longer grind on our different versions of “CinDyT” today! Pace from the start and manageable sets on barbell, dumbbell(s), push-ups, and v-ups or crunches.

General Warm Up for all workout versions:
3 rounds of:
10 Alternating Samson Stretch
10 Sit-ups
:30 seconds alternating Cobra stretch to Downdog
10 Slow Air Squats
10 Inchworm to Plank +Knee Push-up

Barbell/Dumbbell Movement Specific Warm Up:
5 Deadlift
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Thrusters
(Empty bar or light dumbbells)

After Barbell/Dumbbell Warm Up
Build to WOD weight
3 sets of:
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks

Bodyweight Movement Specific Warm Up:
2 rounds
5 Push-ups (box, knees, or full plank)
5 V-ups, Tuck Crunch, or Sit-ups
10 Lunges

Modification/Injuries
DT : weight, reps 9-6-3
Cindy: Reps 5-5-10

Can’t Deadlift?
Perform Step ups or Glute Bridges,
Can’t Hang Power Clean?
Perform Russian Kettlebell Swings, Broad Jumps, or Box Jumps
Can’t Push Jerk?
Perform front squats, or 1-arm DB/KB Press
Can’t do Pull-ups?
Perform banded, ring rows, kettlebell swing, bent over rows
Can’t do Push-ups?
Perform 1-arm DB/KB Press, sit-ups
Can’t Squat?
Stair Step-ups, Glute bridges, Supermans

Box Brief
Spring Fling Internal Team Throwdown 2020 coming up in April!
Pot Luck -style BBQ post internal throwdown! Let’s go!!!
TILT TOP GUN TEAM THROWDOWN coming June 13th! Sign up early HERE!

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