Monday WOD 20090727

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

CFOZ version:

Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if you’re in the first two weeks of WODs)

“Cindy” (mini)

Complete as many rounds as you can in 10 minutes of:
5 pull-ups, jumping or lean-backs on a bar set at chest height, a post or doorway (each arm)
10 push-ups, on knees or against a low wall or table or up-right against a wall (see pull-up demo on Exercises page)
15 squats or sit-downs to low chair or step, break parallel.

This is a good one to do at a park. Here (Win)(Mac) is Greg Admundson doing a ten-minute Cindy at one of the certs.

2 thoughts on “Monday WOD 20090727

Add yours

  1. Lynne-

    Five Rds of
    INCLINE (30%)Bench Press
    Chin Ups

    10×106, 11 chins (PR!!)
    12×106, 8 chins
    8×126, 7 chins
    6×126, 6 chins
    6×126, 5 chins

    Incline BP put less stress on my shoulders and elbows. I’m not too happy with the amount of weight. I have to work on that because I should be able to incline at least 140 for reps. I am happy with my new PR in chins.

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