Wednesday 12/4/2019


Do you follow us on Instagram?  If not, it’s time!  We’re posting full WOD brief videos on IGTV with the workout benefits, strategy, and features.  Plus we’re always sharing some dope stuff on our standard feed (like this picture of Jason and Tyler from a couple years back).  Check us out:



A)  Pull Up Skill/Strength

Work on developing a kipping pull up, butterfly kipping pull up, or upper body pulling strength.  Remember, NO KIPPING UNTIL PURPLE II.

B)  Cindy

20 min AMRAP

5 Pullups
10 Pushups
15 Air Squats

Strategy and Briefing:  

“Cindy” is a classic  Muscular Burn workout — almost everyone has done it.  The thing about this workout is that if someone’s stamina system is good, it morphs to require more breathing and turns into Aerobic Power (or Breathe & Burn). You’ll see this with efforts of 25+ rounds. At that level it is no longer a Stamina workout. With short sets & rounds, Cindy can be difficult to pace.  Move smooth through each movement, and take a breath before starting each set. This will slow the pace a bit in the beginning, but allow you to hold it for all 20 minutes. Work to keep sets unbroken. But if you need to break on the Pushups, be sure to do it earlier than later.

Levels Consideration: UB Pull, UB Push, Squat Endurance

Goal: 12+ Rounds


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