Thursday 03.26.20
“At Home” WOD (scroll down for no equipment version) "Cindu" 20 Min AmRap 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders Stimulus •"Cindu" alternates between upper body pull, and upper body push, lower body push, and conditioning •Let's break these up in a way that you would if you were completing 15 rounds for time •The big things to consider are the upper body movements •The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout •If you need a quick break here, think about going 3-2 •The push-ups can add up over these rounds •Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent •The air squats help you pace out workout and provide a break for the upper half •Move at a pace through those that allows you to thrive on the upper body movements •Choose rep number or variation that allows double unders to be completed in 1 set Warm-Up 2-3 Sets 5 Inchworms 30 sec Hollow Hold 10 Scapular Pull-Ups 30 sec Arch Hold 5 Air Squats (with 3 second pause at the bottom) ******************** "Cindu" (No Equipment Version) AMRAP 20 Minutes: 15 Odd-Object Rows 15 Pushups 15 Air Squat Hops (over odd-object) Stimulus •"Cindu" alternates between upper body pull, and upper body push, lower body push •Let's break these up in a way that you would if you were completing 20 rounds for time •The big things to consider are the upper body movements •The push-ups can add up over these rounds •Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent •For the air squats hops let's jump latterally over our odd-object •Move at a pace through those that allows you to thrive on the upper body movements *Extra Work* 3 sets 1 Min Alt shoulder taps 1 Min Russian Twist 1 Min Leg Lifts 1 Min Rest
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