top of page

2020-11-13 WOD


Today’s WOD is the benchmark workout. Cindy which is a 20 Minute Amrap of pull ups, push ups and air squats. This workout is a test of strength and endurance. The goal is to find a pace that you can maintain for each round throughout the 20 minutes taking as little rest as possible.


  • Mobility

    • Spidermans

    • Standing pigeon

    • Trap mash

    • Lat stretch

  • Activation

    • 3 min Plate squat

    • Scap push-ups

    • Scap ring row/pull-ups



Amrap 20 of

5 Pull-ups

10 Push-ups

15 Squats





45 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo

bottom of page