WOD 20080515

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

CFOZ version:

Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if you’re in the first two weeks of WODs)

“Cindy” (mini)

Complete as many rounds as you can in 10 minutes of:
5 pull-ups, jumping or lean-backs on a bar set at chest height, a post or doorway (each arm)
10 push-ups, on knees or against a low wall or table or up-right against a wall (see pull-up demo on Exercises page)
15 squats or sit-downs to low chair or step, break parallel.

This is a good one to do at a park. Here (Win)(Mac) is Greg Admundson doing a ten-minute Cindy at one of the certs.

 

WOD 20080514

Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs)

Deadlift 1-1-1-1-1-1-1 reps

This exercise should be done with the pvc pipe/broomstick to practice form. If you do have access to a barbell, then you would slowly increase the weight on each set until you reach your max. If you reach that point before the end of the exercise, continue the remaining sets at your max weight. You may have to back down the ladder as your muscles reach fatigue. Do not do this on a Smith Machine. It will not allow you to use your stabilizer muscles, and subsequently no core work would be done.  Keeping the natural curve of the lower back, the stomach drawn in, the knees from falling in and the bar directly under the scapula should be your focus.