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“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
*Watch video above for workout brief, movement introduction and warm up guidance*
General Warm Up-
3 rounds of
10 PVC Row or Imaginary Row
10 Shoulder Taps
10 Slow Air Squats
Movement Specific Warm Up-
Pull-up:
:10 Deadhang
10 Scap Pull-ups
5 Ring Row
5 Pull-up
Row:
10 Good Mornings
10 Bent over Row
Push-up:
:30 Plank
10 Scap Push-ups
5 Knee Push-ups
5 Push-ups
Air Squat:
:30 Bottom of the Squat
5 Slow Squats
5 Quicker Squats
WOD Modifications-
Alternate Rep Schemes: 4/8/12, 3/6/9
Pull Up- Bent Over Row (5 reps on each arm OR hold one object in both hands for 5 total reps)
Push Up- Elevated surface (box, bench, couch), Knee Push Up, Floor Press, Plank Shoulder Taps
Air Squat- Squat to Target, Glute Bridge, :20-:30 Wall Sit
Warm Up Round-
3 Pull Ups
6 Push Ups
9 Air Squats
Tabata Time!
Question of the Day-
You can only pick 2! Which ones are you going for?!
Box Brief-
TRIVIA TUESDAY coming THIS Tuesday (4/21) at 7PM!
To keep track of your points for the Affiliate Quarantine Cup click HERE!
17 rounds with 20# bent over rows (all I got:), pushups from knees + tabata. Great to be outside on this sunny day! 🌞🌞
QOD: 4 and 6?? I’m actually not sure on the flavors??
20 rounds + 15. Pull ups were bar rows. On a very encouraging note, the first 10 rounds were with regular push ups before I switched to elevated bar pushups. Psyched about that.
Followed by tabata and a 750m row to remind myself what rowing was like.
QOD: 1 & 9
Nice on the Push-ups Rick!!
Tabata and a10 mike run for me today. 6 and 8 for me; as much fake, colored sugar frosting as possible. 😍
19 rounds (extended 15 secs to finish last round). Used 20 # for upright rows for first 5 rounds and changed to 35 # for remainder. Happy with that! Used table for push ups!
Did a Ashland FH workout with coach Molly and her team. Then went for a walk. Followed by 3 rds of Cindy. And then the Tabata!
QOD- 2 all day
Sunday morning Zoom workout with my field hockey players, tabata, 3 rounds of cindy and planning to spend the day walking around the neighborhood and hanging outside!
Had to modify since I don’t have a pull up bar. Did 5 push ups / 10 sit ups /15 squats. 22+22.
QOD – 2 & 3
12 rds + 5 PU. Did banded PU and PUps from knees. 20 mins was a long time! Now for sunshine ☀️
17+5 followed by tabata
22+15 (subbed 35# double kb/db row for pull-ups). Managed to do push-ups unbroken for the first 10 rounds. Decided to break it up to 7/3 for the remainder. Kinda surprised by the push-ups actually.
QOTD – None, would never eat a pop tart unless it was baked with real ingredients.
12 + 29 soooo close
Ring rows + elevated push ups
2 and 3 cinnamon sugar and s’mores. Haven’t had a pop tart in years. Looked at the calories and sugar on the box today. That was a mistake. I think I’ll just enjoy a donut stand donut next weekend.
Ran 1 mile followed by 10 minutes of Slowish cindy, with ring rows.
1/2 cindy = 8+6
QOD: 1 and 4 look delish
WOD: 12+ 15 RX followed by the Tabata right after
QOD: definitely #2. Because of this question, I came close to buying Pop Tarts at the store today…like that week of Ben and Jerry’s questions where I bought all the Ben and Jerry’s 🤷🏼♀️
It was going to be an active rest day of sawing, splitting and stacking wood. I went out to use the rower for a little. My beautiful bride walked out and “suggested”:
800 meter
12 A. Squats
12 Burpees
600 meters
10 A squats
10 burpees
400 meters
8 air squats
8 burpees
200 meters
Then back up the ladder. 21:22
It’s hard for me to say no to her :). Thanks for leasing out the C2 equipment!
Cindy: 16+11 – Subbed row w/35# barbell; real push ups again – boom! Followed by Tabata.
QOD: 6 & 4 – big pop tart fan here growing up. Kids had strawberry ones today to celebrate – great question!
Jeff: 13 rounds plus 5 pull ups 5 pushups, all strict
Rebecca: 16 rounds 1 banded pull up / 5 push ups / 10 air squats
QOD: 6 and 8 simply because of the looks.
15 rounds :
5 Single DB Row @ 35# each arm
Knee push ups
Followed by Tabata
Answered today QOD yesterday 🤦🏻♀️
But again def Brown Sugar and S’mores!
I didn’t count my rounds, did Tabata and walked 2 miles.
I’ve never had a Pop Tart.
Drove to the Cape Cod Canal today, walked 5.5 miles with my BFF and my daughter.
QOD: It’s probably been 30+ years since I’ve had a pop tart. #9 would have been my go to, heated with butter. I never liked the ones with the frosting.
Rest day today.
8+3 w strict ring pull-ups. Followed by Tabata & a Zoom mobility.
QOD: 2&4
11+6 green band PU, reg push ups.
QOD: 5. I don’t like too much frosting.
Rest day
QOD: 4 & 6
Squeaked in 15 rounds. Scaled for 10 min and rx for 10 min. Then TABATA.
QOD: Wow forgot how much I sneakily loved pop tarts hahah. #2 and #4 ALL DAYYYY