1 rd of Cindy
1 rd of DT
2 rd of Cindy
1 rd of DT
3 rd of Cindy
1 rd of DT
4 rd of Cindy
1 rd of DT
5 rd of Cindy

Warm up: 5 rounds of:

•1 hang snatch
•1 power snatch
•1 squat snatch
WOD
•1 rep shoulder press max
•10 reps, 75% 1 rep max
•1 rep, 95% 1 rep max
•20 reps, 65% 1 rep max
•1 rep, 90% 1 rep max
•30 reps, 55% 1rep max
After bash: stride 100 meters, 5x

Pre-Wod
OTMEM for 15 minutes - started at 115# and worked up to 145#
2 power cleans: touch and go
Start heavy and end heavier

For Time
100 KB swings (53/35#) - did them unbroken!!
200 meter run every break

Post
3min plank

Pre-Wod
-1 Mile Run

For Time:

-100 II Unders (200)

-3 Rounds of:
--15 HSPU

--15 T2B

-100 II Unders (200)

I modified the HSPU's by doing a pike on the box, and for T2B I did GHD the first round and situps the other 2 rounds.

4 X 8 Front Squat (95#, 105, 115, 115#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25#) (Low Round - 7 reps)
-Pull-Up (Low Round - 3 reps)

4 mile run

Angie (wearing 20 lb vest)
100 pullups
100 pushups
100 situps
100 squats
M/ 38/ 134 lbs/ 5'-6"
At about 4:35 am, I stretched out for about 10 minutes in the house then rode my bike a few miles to the park.
The workout took me about 30:55
WAY Longer than a normal Angie, but very different.
I conciously broke up everything into smaller sets to keep on going and not die out.
I did pullups in 20 sets of 5 reps. The bar was wet but someone had put tape on it.. actually it was too rough and kind of messed up my hands a little bit.
Pushups were done in sets of 10 until 70 and then 6 sets of 5 with only a few seconds rest between sets.
Situps were a bit slower than I would have thought. There was a situp station at the outdoor area where you could kind of lock your toes under a bar, but the vest made me kind of hyper extend at the bottom so after about 25, I was doing sets of 10. I kind of went slow and steady with the squats doing 50, then a few second break and then 25 then 15 then 10.
Good stuff.

@50kg 4 rounds DT + 8x pullups + 12x situps

BACK SQUAT

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Back Squat. If you’re newer, then go for the 3RM. No tempo. The movement standards are as follows:

Begin the lift with both knees and hips fully extended.
Squat down to full depth, until the hip crease passes below the top of the patella.
Return to fully standing in one motion (though it may be slow!).
Feet must remain planted throughout the lift.
If you fail, STAY WITH YOUR BAR and do not bail it on the spotters. Your spotters will help you stand and guide the bar back into the rack.
Post loads to comments.

---

For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Burpees

Scale the Dubs to Singles as needed. The goal is a quick metcon with minimal rest.

Post time and Rx to comments.

Strength/Skill

Hang clean - 75% x 2 x 4 @ 135#, 155#, 155# 165#
Snatch balance - 80% x 3 x 2, @ 45#
84% x 2 x 2 @ 45#
Push press - 89% x 3 x 4 @ 95#, 105#, 105#

WOD

1/2 "Cindy"
AMRAP in 10min of:
5 pull-ups
10 pushups
15 squats

I finished with 9 rounds + 24 reps.