Warm Up – doesn’t have to be flashy to be effective, but you should be working hard and pushing your limits on OHS depth and really stretching with the shoulder pass through.
15 OHS
15 Burpees
Shoulder Pass Throughs
15 OHS
15 Burpees
400m Run
Strength Cycle Week 1
Press
WOD
5 rnds of Cindy (5 pullups, 10 push ups, 15 squats)
400m run
30 min AMRAP
** score is the total number of rounds of Cindy
This WOD should be intense – Have a Plan. Push intensity over each of the 5 rounds of Cindy and use the 400m as active rest / recovery (I didn’t say slow). If your form suffers on any movement, you need to leave your ego aside and scale the remainder of the work. Proper form always trumps speed.
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