“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (modified to assisted pull-ups towards end, 7th round I think)
10 Push-ups
15 Squats
13 Rounds - first time I’ve tried this. Suprised me on the squats though; normally I’m strong in those. Not today though.
My favorite workout but my most hated at the same time. Last time I did 22 rounds + 2 pull-ups, so this was the most nervous I’ve ever been before a workout because I didn’t think I’d be able to beat that. I’m going to be paying for this tomorrow.
warm-up
3 rounds of:
5 power cleans (from the deck), 135#
10 OHS, 45#
10 k-2-e
10 ring dips
ME Work
Back squat (5RM=260; 3RM=285; 1RM=285)
{3@185;3@235 warm-up]
5@265 new 5RM
3@275
3@285
1@290 new 1RM
(3-5min rest b/w sets)
15min rest, then…
WOD Humble Pie (Modified from 071021)
AMRAP in 15min of 7reps of:
115# Squat clean
L Pull-ups
115# Thruster
Handstand Push-ups (head-to-deck)
3 complete in 18:40 (5:16/7:15/6:08)
No intensity here… Something in my R upper arm (bicep?)
was REALLY nagging me. Hurt to unrack the cleans and initiate the pull-up; thrusters and HSPU were no problem. May be some issue from all the SDHP yesterday? Anyways, just went through this to try to stretch/work out the pain - maybe that was a bad idea… Ice, naproxin on board.
Last time I did this as a 15-12-9rep scheme. ~20% less power output than last time…
Bodyweight bench press is my 1rm, duh. Local coach wanted me to work at prescribed level.
Pullups were cookin’ today. Really happy. 31 pullups is a pr. Previous max was 21.
Started a new shift schedule this wk for work…. It has me all messed up! 7p to 7a….I feel hungover?!? Hopefully it doesn’t affect my WOD’s….gonna try cindy a lil l8r…
welcome to the club. the best advice i can give you is to stay awake after you last day. like i worked last night, but do not work tonight, so i will not go to sleep until tonight. i know everyone that has not worked nights would not recommend this, but if you sleep during the day you will probably have a hard time sleeping that night and then that will mess up the next day, you will be tired all day. well good luck and no matter how you fix your sleep schedule, you will get some what used to it with time.
w/up: 1000 m row on C2, 2x(22# OH squat x 10, walking lunges, Samson stretch x 2)
WOD: Cindy as Rx’d - AMRAP of 5 pull-ups, 10 push-ups, 15 air squats
Completed nine full rounds (two round PR).
Was about 30 sec from completing the 10th round - too many breaks. Logistically, could not do kipping pull-ups so had to do deadhangs with a couple of jump assisted toward the end. Completed first five rounds in 8+ minutes, so I slowed down tremendously over the last 11+. Realized just how fast I can do the squats when I stop worrying about my breathing and just do them. Still happy to tack on two more rounds though and I now have that delightful “can’t lift my arms above my head” feeling.
1.5 pood Kettlebell swings, 15 reps (women’s scaling) 35# was a PR for me! I usually do 25# for KB swings!! :D YAY ME!!!
15 GHD Sit-ups (situps with ABMAT)
15 Back Extensions (supermans)
15 Knees to Elbows (I can’t even do one of these, so I watched the demo video and was able to lift my knees up; but not completely to my chest.)
