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Build to a 1-Rep Heavy
Followed by…

EMOTM x 8min
4 Sets of 6 @ 65%

All repetitions are to be taken from the rack.
After building to a 1-Rep Heavy for the day, calculate 65% of that total for our following sets of 6 repetitions.


200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats.

  • Scaling ideas with pull-ups
    • 1-3 Strict Pull Ups – Ring or Bar Rows with feet on 20” Box
  • For scoring, consider the full the full 200m run to be one repetition.

    **Rain delay, If we do not have the ability to run today, modify with 60 DU per round.**

In terms of stimulus, we are looking to be able to complete the strict pull-ups in each “Cindy” round with at most one break. Let’s use a band today to reach that stimulus, or, drop the repetitions to 3 repetitions per round. The theme here is that we don’t want to get stuck on the pull-up rig.

**After Class**

3 Sets of 15-25 GHD Sit-Ups
Rest 1:00 between sets.

Athlete’s choice, depending on familiarity, of the amount of repetitions. If we do not have access to a GHD machine, complete the same repetitions as regular sit-ups, but weighted with a small load across the chest (dumbbell or plate).

Melinda MettenShipmate