Friday, January 4, 2013

Saturday 1.5.12

The wods have been announced.  Check them out on the competitors competition site.

1.  Cindy
AMRAP 20 of:
5 Pull ups
10 Push ups
15 Squats

 Don't wear a vest.  Don't change the rep scheme.  Don't do chest to bar.

Don't try to impress with big scores, instead be overly strict on the standards.  Do the little things right.
Pull ups - obvious.
Push ups - chest to deck (not belly), no snaking, full extension.  Hips and shoulders rise the same distance.
Squats - depth and full extension at the top with you shoulder in line with you hip.

GPP for Oly Lifters - 70's style


  1. Did this exact workout to these exact standards on Tuesday at our box.

    17 rounds and 4 pull-ups. The push-ups always get me!

  2. The comp. site is down...nooooooooo!
    Did anyone see the rest of the workouts???!!

    1. 1.Clean ladder
      2-3-4 with a running clock
      30 muscle ups , 6 minute cap
      Deadlift/hspu amrap 3
      At 10 minutes, 25 burpees, 3 rope climbs, 25 burpees all with 20# vest
      5. Three rounds, 4 p snatch 165, 14 pistols, 24 Ttb
      6. To be announced

  3. M/5'9 140# 14 yrs old

    I have been out for a portion of December and the beginning of this week so I just went for it all and got a PR. 14 rds + 8 reps

  4. 21 + 5, Strict Pullups didnt have access to a tall pullup bar

  5. Replies
    1. Also ice skated with my 6 year old for a few hours. Hardest WOD I've done in a while

  6. 20 otm comfortable pace liked being extra strict
    Didn't realize how I've cut corners in past.

  7. This comment has been removed by the author.

  8. Have been following programming for about 2 months but have now jumped ahead and am following as Ben posts.
    3. From Friday 9:53

    Coming off a back injury from last Saturday. Tested Sq Snatch 215#

    Cindy 26rds +5/10/1

  9. Been following your training for the past 8 weeks or so (small break in there for the holidays)...

    Thanks for posting these, they are awesome.

    9 Rounds + 5 Pull Ups... I can zip through the squats and pull ups unbroken, but crash on the push ups ha ha ..

  10. felt good not a PR but found a good pace through all rounds with no stop!

    21rds +5+10


  11. 17rds+16 reps strict push ups killed.
    Didn't realize how much I snaked

  12. First time doing Cindy in a couple years! Did this one extra strict, I found this much more challenging than usual in a good way
    21 rds+11 reps