MASHED POTATOES WEDNESDAY

Wednesday
04.08.20

“At Home” WOD
Mashed Potatoes"
On the 0:00...
5 Rounds of "Strict Cindy"
50 Single DB Power Cleans

On the 8:00...
4 Rounds of "Strict Cindy"
40 DB Goblet Squats

On the 16:00...
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters

STIMULUS
• This 3 part workout is scored separately, with the score being the sum of all three parts
• Choose weights and variations that enable you to complete each part in 5-7 minutes
• You will rest the remainder of the 8 minutes until the next part begins
• Each part begins on the 8 (0:00, 8:00, 16:00)
• With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort
• With rest built-in, let's shoot for really large sets on the dumbbell movements
• Power Cleans and squat clean thrusters will alternate each rep

• 1 round of " Strict Cindy" is
* 5 Strict Pull-Ups
* 10 Push-ups
* 15 Air Squats
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WARM-UP
Mobility
(1 min each)
Shoulder stretch x 2
Quad stretch x 2
Pigeon pose x 2
Child’s pose

2-3 rds
30 Sec DB Deadlift
30 Sec Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
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"Mashed Potatoes"( No Equipment Version)
On the 0:00...
Round #1:
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00...
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00...
3 Rounds of "Sindee"
30 Odd-Object Thrusters

STIMULUS
• This 3 part workout is scored separately, with the score being the sum of all three parts
• Enter your 3 times and SugarWOD will add them up for you
• Choose weights and variations that enable you to complete each part in 5-7 minutes
• You will rest the remainder of the 8 minutes until the next part begins
• Each part begins on the 8 (0:00, 8:00, 16:00)
• With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort
• With rest built-in, let's shoot for really large sets on the odd-object movements
• Odd-Object ground to shoulder will alternate shoulders each rep

• 1 round of "Sindee" is
* 10 Push-ups
* 20 Air Squats
*********************

Body Armor
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Arm Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.
Not for score, but for quality movement.

• Single leg focus, training hip flexor/midline strength
• Be aware of our midline here... lock down the rib cage
• Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)

Bird Dog
• If right arm comes up, left leg comes up
• Aim here is a straight line from raised fingers to toes
• Get "as long" as we can here
• Focus on keeping squared off at shoulders and hips - fight the rotation