Press 1 rep max
Dead-lift 1 rep max
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (55/35)
Spades = Kettlebell Swings (55/35)
Clubs = Burpees
Jokers = 90 m shuttle
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Wednesday July 20th at 6:00
(additional dates available)
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Partition and scale as needed. As with any WOD (Workout of the Day), I want you to work within your capacity. While the athlete will compete to finish this against the clock, many will modify accordingly.. If you have the capacity to complete this without scaling...throw away the bands and get after it! If today is your first day, I won't let you attempt 100 of each. Not only can we break down movements to their simple components, we can reduce the number of repetitions to a reasonable amount.
Today is a great day to start!
_The only thing standing between you and your goal, is the bull-shit story you keep telling yourself as to why you can't achieve it!