4.24.23
For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air Squats
For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round of Cindy is: **5 Pullups10 Pushups15 Air Squats
12 min AMRAP 15/12 Cal Assault Bike (12/10 Echo)12 Toes to Bar9 Dumbbell Thrusters (50s/35s)
Each Set For Time Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets –
For Time 800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run *Athlete must start and finish with the unbroken run. Pull-ups, push-ups and squats may be partitioned in any way.
Partner WOD (Teams of 2) For Time 50/40 Cal Row50 Push ups50/40 Cal Row100 Shoulder to Overhead (115/80)50/40 Cal Row50 Push ups50/40 Cal Row*Split reps/calories as needed*
4 RFT10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Box Jump Overs (24/20)
Each set for time: 6 Sets (Every 3:00)14/11 Cal Assault Bike (12/10 Cal Echo)7 Thrusters (115/80)
For Time 100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD Sit-ups (after each set of lunges)