Parkland CrossFit – WOD 

Facebook Twitter Gplus E-mail RSS
Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
magnify
formats

6/7/2017

WoD:

Cindy Wants Revenge

12 MINUTE AMRAP

This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a

30 Calorie row and then

2 rounds of Cindy:

5 Pull Ups,

10 Hand Release Push Ups, and

15 Air Squats.

After completing 2 rounds of Cindy, the athlete returns to complete another 30 Calorie row and then 2 more rounds of Cindy. Continue until the 12 minute clock expires. See skill levels below for detailed scaling requirements.

LEVEL 3 Open & Masters Masters+ 30 Calorie Row then… 2 Rounds of Cindy 5 Pull-ups 10 Hand Release Push-Ups 15 Air Squats 2 Rounds of Cindy 5 Pull-ups 10 Regular Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time perm

LEVEL 2 All Divisions 30 Calorie Row then… 2 Rounds of Cindy 5 Jumping Pull-ups 10 Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time permits

LEVEL 1 All Divisions 30 Calorie Row then… 2 Rounds of Cindy 5 Ring Rows 10 Knee Hand-Release Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time permits

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
3 Comments  comments 

3 Responses

  1. Brick

    An even 3

  2. Maggie

    2+20 L3

  3. Dave

    2 rounds plus 30 cal, 5 pullups, 6 pushups