1.22.13 "Cindy-15"

January 21, 2014

FITNESS

Mike!!!

Mike!!!

 

P.DiddY

P.DiddY

“Cindy-15”
15 Rounds For Time:
5 Pullups
10 Pushups
15 Air squats

15 Minute Cap

AT HOME WOD
AMRAP 15 Minutes
5 Burpees
10 Pushups
15 Air Squats

COMPETITION

Active Recovery
30-60 Minutes of Steady State Exercise
Row, Run, Bike or Swim at 75-80% Effort

EXTRA CREDIT

ENDURANCE
(Mon, Tue or Wed)

Row or Airdyne for Calories
Equal Work:Rest
:10secs,:20,:30,:40,:50,:60,:50,:40,:30,:20,:10

STRENGTH
1a. 3 Rep Max Weighted Pullup
1b. 3 Rep Max Floor Press
Superset between A and B

ANNOUNCEMENTS

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001

Comments

comments

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  1. Nate B Reply

    At home wod. 9 rounds (finished about 30 seconds late). Did knee push-ups after round 4.

  2. Nate B Reply

    9 rounds at home. Did knee push-ups after round 4

  3. Don E Reply

    “Cindy-15″
    13 + 9 Rx

    3 Rep Max Weighted Pullup @ 25#
    3 Rep Max Floor Press @ 190#

  4. Adam Reply

    Bench press: 225#
    Pull-ups: 15# for 3. Got 2 at 20#. I never would have tried this on my own.

    WOD: 12 rounds + 5 RX.

    Phew…

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