Friday 04.24.20
“At Home” WOD "Cindvee" 20 Min AmRap 5 Strict Pull-ups 10 Push-ups 15 Air Squats Minutes 0-10: Wear Pack or Weight Vest Minutes 11-20: Bodyweight STIMULUS DESCRIPTION • "Cindvee" is a twist on a popular benchmark workout • For the first 10 minutes of the workout, you'll complete this triplet workout weighted • You can use a weight vest or a back pack loaded with weight • You'll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight • Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets MODIFICATIONS STRICT PULL-UPS • 10 Odd Object Rows • Dumbbell Weighted Strict Pull-ups _ • Banded Strict Pull-ups • Ring Rows PUSH-UPS • Deficit Push-ups • Hand Release Push-ups _ • Elevate Hands to Box or Bench • Knee Push-ups ********************** WARMUP Mobility (1 min each) Shoulder stretch x 2 Quad stretch x 2 Pigeon Pose x 2 1 Round: 1 Minute Hollow Hold 1 Minute Wall Sit 1 Minute Front Plank 2 Rounds: 30 Seconds Push-up to Down Dog 30 Seconds Single Leg Glute Bridges (Each Side) 30 Seconds Slow Air Squats 2 Rounds: 2 Strict Pull-ups 4 Push-ups 8 Air Squats ****************** No equipment "Cindvee" AMRAP 20: 9 Push-ups 15 Odd Object Rows 21 Air Squats ****************** Body Armor 3 Sets For Max Reps: Single Arm Kneeling Arnold Strict Press (Each Side) STIMULUS DESCRIPTION • We're working shoulder stamina in today's Body Armor • Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press • When the bell is on the shoulders, the palm will be rotated to face the body • As you press the bell overhead, you'll rotate the hand to a neutral position • Focus on keeping the chest upright and torso static throughout the movement • Choose a weight that ideally allows for 10+ reps each set • Rest as needed between arms and sets
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