4/27 Workout: "Cindy"

Another one to help us prepare for MDM!  I know a lot of people like to break up the Murph just like this anyway, so you can use this WOD to find your pace.

"Cindy"
5 pull-ups
10 push-ups
15 squats

AMRAP in 20 minutes

Report total completed rounds plus additional reps (i.e. "20 + 17" = 20 rounds + 5 pull-ups + 10 push-ups + 2 squats).

Let me know if you have any questions.  Good luck!

Joe

4/20 Workout

All,

 

This week's workout is one from the past...

 

For time:

1 mile run

then 21-18-15-12-9-6 reps of:

pull-ups

sit-ups (Navy standard)

with a 100ft lunge after each round

 

modify as needed and just note in your response.

 

Good luck!

 

Matt

4/13 Workout

Sorry for the late post....I know we probably lost CDR Vinci because of it.  But here is what I came up with:

4 Rounds for Time:

- Run 400m
- 5 Hand Stand Push Ups
- 10 Pull Ups
- 15 Push Ups
- 20 Sit Ups

Notes:
- I made this so you can do it all outside, but if you run on a treadmill, set the incline to 1%.
- Kipping on the pull ups is okay.
- Nothing holding your feet on the sit ups.
- If you can't finish the HSPUs, you can move your hands further away from the wall, or even put your feet on a lower object (short fence, bench, exercise ball, etc...).  Just note that in your score.  Rx is your body vertical, a wall (or other object) may be used for balance.

Let me know if you have any questions!

Joe