CAIRO MONDAY

Monday 03.23.20
(scroll down for no equipment version)

"Cairo"
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements
*Athlete's choice on when to alternate hands on the single arm cleans.


Stimulus
•Let's see how far we can get in this 15 Minute workout
•After each set of burpees we'll add 2 reps to each movement
•Athlete's choice on when to alternate hands on the single arm cleans.
•Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
•We want planned breaks here, and not to get forced into long breaks

Warm-up
For Quality:
2 Inchworms
2 Strict Pull-ups
2 Broad Jumps

4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups
6 Broad Jumps

Post WOD Body Armor
3 sets (not for time)
10 bent over rows
10 alt Pistol
10 Alt DB/KB snatch
10 Alt Pistols
*rest 2:00 between sets


"Cairo" (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement


Stimulus
•Let's see how far we can get in this 15 Minute workout
•After each set of burpees we'll add 2 reps to each movement
•Let's try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
•Your score here will be total rounds + rep
For Example
* If you complete the rounds of 12's for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
•We want planned breaks here, and not to get forced into long breaks